6 Pax on hand for a pleasant weather start to Disabled List. No Cornholio on site as he’s resting his knees after some cortisone injections (fingers crossed). The smell of Bacon came rushing in during the warm-up…and Dice was so distracted he called out a bacon cadence count.
F3 Disclaimer and Recovery Road Disclaimer both provided. No FNGs, but welcome No Mas to RR. YHC doesn’t think he’s attended previously…but we have been going 3x a week for about 7 1/2 months now…so Dice’s memory could be off a bit.
AstroTurf: Dice 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 and switch
15 Q Count Calf stretch from plank position and switch
20 Q Count Butterfly stretch
20 Q Count Modified Cobra
25x SSH, Building Pace(2 per 4 count cycle -50 reps)
McAlister’s Deli Fountain:
Moderate Pace
15x Irkins (studs doubled up)
15x Dips (studs doubled up)
15x Alternating Rt/Lt Step-Up
15x Derkins (studs tried to double up)
15x Elevated Crunch
10 Q Count
Faster pace
12x Irkins (studs doubled up)
12x Dips (studs doubled up)
12x Alternating Rt/Lt Step-Up
12x Derkins (studs tried to double up)
12x Elevated Crunch
10 Q Count
Fastest pace
10x Irkins (studs doubled up)
10x Dips (studs doubled up)
10x Alternating Rt/Lt Step-Up
10x Derkins (studs tried to double up)
10x Elevated Crunch
10 Q Count
Gnobby’s Incredibly Slow Pace – slow 4 count, exercise motion takes full 4 count
10x Irkins (studs doubled up)
10x Dips (studs doubled up)
10x Alternating Rt/Lt Step-Up
10x Derkins (studs tried to double up)
10x Elevated Crunch
10 Q Count
Irkins To Fail: Fast Q Single Count (Down – 1, Down – 2)
Tin Cup takes it with 60 Reps
AstroTurf:
Wheel of Pain – Each Pax in the circle picks an exercise for 10 reps and we go around til we run out of time (Mary)
Dice started with 3 exercises – Prayer Squat, Standard Merkin, LBC
We then went around the circle twice – so 11 More exercises at 10 reps / 10 four counts each.
Name-O-Rama
Announcements:
There is a Dads / 2.0 workout coming up in the next month or so – check the website / twitter for details.
Noon Today (Mondays) – The Forum bible discussion lead by Friar Tuck / Grady. Panera Bread Six Forks south of Strickland by Whole Foods.
Prayer Requests:
Cornholios knees and recovery
Yukon Cornelius and Family
Hush Puppy and Family
Think I forgot one…or two
BOM:
Azul took us out.
-Dice
