A glorious morning was enjoyed by the seven pax on hand for Disabled List at N.Hills Movie Theater Astroturf. Perfect temperatures, dry with a faint breeze greeted YHC as he arrived at the AO. Leghorn soon followed – and introduced himself for his third F3 post. Welcome!

Dice found himself in good spirits despite some residual stiffness/soreness from the Y-Guides weekend down at the coast at Camp Sea Gull. This year YHC aches and Pains were NOT due to the physical activities – thanks F3 and the Pax – but rather…those wonderful bunk beds and the ‘foam’ mattress. So during a bit of pre-post mumble chatter, Dice needed to twist and turn some to oil up the joints.

Tin Cup arrived and so it was time to start:
F3 standard disclaimer provided followed the Recover Road disclaimer – welcome to Disabled List and a Recovery Road work out. It’s simple. If the Q calls out an exercise you know is going to hurt then skip that exercise and pick another one your doctor might actually approve of. If we are doing an exercise and it starts to really hurt, then skip it and pick another one. Fall back in with the next exercise the Q calls out that you can do. As always, pick Form over repetitions – so if you start to fall off the Q pace….drop reps back and keep your form solid. No one here will give you sh!t about skipping an exercise or stopping early or dropping reps out of the cadence…but they will give you grief if your form starts sucking wind – because that’s a great way to get hurt and to stay hurt.(Now on cut-and-paste for BB)

AstroTurf: Dice Standard Warm Up
25x SSH, slow pace (2 per 4 count cycle – 50 reps)
20x Good Morning, Stretch
20x Imperial Walker
10/10X Arm Circles
20x Prayer Squat, Stretch
20x Windmill, Stretch
20x Mountain Climber
10/10/10x Shoulder Shrug, Neck Roll / Reverse
20x Prisoner Squat Stretch
15 Q Count Standing Leg/Leg stretch, switch
15 Q Count Plank Calf Stretch, switch
15 Q Count Butterfly Stretch

McAlister Deli Fountain:
Standard Q Pace
15x Irkins
15x Dips
15x Alternating Left / Right Step-ups
15x Derkins
15x Elevated Crunch

Faster Q Pace
12x Irkins
12x Dips
12x Alternating Left / Right Step-ups
12x Derkins
12x Elevated Crunch

Very Slow Q Pace
8x Irkins
8x Dips
8x Alternating Left / Right Step-ups
8x Derkins
8x Elevated Crunch – pause at top of each for 3 Q Count

AstroTurf: Dirty McDeuce
12x Prayer Squat
12x Standard Merkin
12x LBC

12x Prisoner Squat
12x Wide Grip Merkin
12x A. Hammer

12x Sumo Squat
12x Diamond Merkin
12x Freddie Merc

12x Squat Jump
12x Carolina Dry Dock
12x Low Slow Flutter

A. Hammer to Fail – Stay on Q Cadence – when form falls apart (Heels touch ground / not doing full rep) then Stop and stretch while others finish. Cornholio 50 Count (2 per cycle so 100 reps)

Merkins to Fail (see above). Cut-Me-Mick 50 Single counts

Pax Plank-o-Rama: Plank rotations 20 Pax count per pose.



The Forum – Bible Study – Currently Book of John.
Every Monday at Noon – Panera Bread on Six Forks just south of Strickland. QIC – Friar Tuck / Grady

Thirst Quenchers – Bible themed discussion.
1st and 3rd Thursday of the Month – Noon – Q Shack at North Hills Mall. QIC Larry David / Orwell

Flag Football – Saturday April 18th – check website

Prayer Requests:
Yukon Cornelius – Wife and Family.

Leghorn jumped in right off and volunteered!

– Dice