YHC was gearing up to Q another edition of the Recovery Road Triad at Injured Reserve
Wednesday morning – and as is Dice’s usual routine, he started composing it on graph paper using a Black Warrior Pencil -if you still work in pencil…you’re either really old school cool or make a lot of mistakes (Dice will leave it up to the pax to figure out which one he really is) but the Black Warrior is the Mac-Daddy of pencils, check them out- followed by a transfer onto his Weinke 3×5 note card in pen (Ohhhhh, snap).
You see, Dice is a planner. Larry David will testify to this…. Dice makes lists, and lists of lists. In fact Dice sometimes makes lists of things on his “to do list” with items he’s already done for the day just so he can mark a few things off right away. Dice plans and organizes and makes lists and then repeats it, sorta like Jack Nicholson’s Character in “As Good as it Gets” but not quite as disturbing (okay maybe it is). Drives M.Dice up the wall sometimes…but Dice doesn’t like surprises. Can’t control everything, so sometimes Dice has to call an audible like when he’s in surgery and he ‘unzips’ the abdominal wall only to discover that what he thought he was going in for on that Giant Mastiff that’s been barfing for 4 days straight…ain’t what’s really going on….and at that point it’s either fix it…or well… there aren’t many alternatives.
Anyway, last night as YHC was composing the workout plan…. he was munching down on the Peppermint Jo-Jos from Trader Joe’s (Shout out on their Holiday selections of goodies…. (Peppermint Jo-Jos, Chocolate Orange, Sea Salt Chocolate Almonds (addicting!!!), Assorted Nuts, bark… etc etc ) as that historically has added 10 pounds to the waist line between Nov1 and Jan 1 each year….except this year, so far….F3 Sweet!)..and must have been in some kind of sugar induced altered state because Dice swears he heard the rain storm outside, had watched a review of Elizabeth Gardner and Greg Fischel’s weather forecasts yesterday (another Dice tangent…I Net-surfed E. Gardner / G. Fischel to be sure I had it correctly… and the Google suggestions included “Elizabeth Gardner Age, is Hot, and Booty)…ah, the internet. I hope her husband takes those things as high praise….btw, G. Fischel suggestions included Weight, Wife and Ice Bucket Challenge) and check the Weather Channel forecast…. all of which said Rain, Rain and more Rain… and yet Dice composed a workout 75% of which was on benches, grass and rock piles. Smart.
Showed up to Q this am…and, Surprise!… it’s raining and the amphitheater grass was underwater (again) and not just wet but a sink your foot in the mud 2 inches mess – making grass turf destruction very likely. With two F3 Columbia visitors along with King David…Cornholio wisely recommended a move to the (dry) parking garage. which was an excellent recommendation but threw Dice a curve-ball in the planned workout exercise list department. Bottom line, after the ADHD world tour above, this F3 Dice don’t do Improv.
So not the way Dice drew it up on the Coaches Chalk Board (they use dry-erase now don’t they… but I guess that doesn’t sound as cool as Chalk Board speak)… but here is the Thang we did, sorta:
F3 Disclaimer head nods, plus the Recovery Road disclaimer and instructional for our guests…
Warm-up:
25x SSH, Slow Pace (2 per 4 count cycle – 50 reps)
20x Good Morning, Stretch
20x Imperial Walkers
10/10x Arm Circles
20x Prayer Squat, Stretch
20x Windmill, Stretch
20x Mountain Climber
10/10x Shoulder Shrug and Neck Rolls
20x Prisoner Squat, Stretch
Workout: Audible Improv (and I think I remembered it pretty well)
25x SSH, Fast Pace (2 per 4 count cycle – 50 reps)
20x Irkins using a half wall in the parking deck which was way to high (2 per 4 count cycle – 40 reps)
20x LBC (2 per 4 count cycle – 40 reps)
20x Prayer Squat
20x Standard Merkins (2 per 4 count cycle – 40 reps)
20x American Hammers (2 per 4 count cycle – 40 reps)
20x Prisoner Squats
15x Wide Grip Merkins (singles)
20 Q Count Freddie Mercury
20x Sumo Squat
15x Diamond Merkins (singles)
20x Reverse LBC (2 per 4 count cycle – 40 reps)
20x Alternating Forward Lunges
15x Nipplers
20x LBC (2 per 4 count cycle – 40 reps)
20x Some other leg exercise (Low Slow Flutter?)
15x Carolina Dry Dock (singles)
10/10x Standing Single leg Twist and Crunch
20 Q Count Recovery
15x Decline Merkins (single)
15x Elevated Crunch (singles)
10/10x “Bird Dog” Core
10x Standard Merkin (2 per 4 count cycle – 20 reps)
10x LBC (2 per 4 count cycle – 20 reps)
10/10 Standing Single leg dead lift (King David’s way)
10/10 Standing Single leg dead lift (Cornholio’s way)
10x Wide Grip Merkin (singles)
10x American Hammer (2 per 4 count cycle – 20 reps)
10x Prayer Squat
15x Diamond Merkin (Singles)
10x R. LBC (2 per 4 count cycle)
10x Prisoner Squat
10x Carolina Dry Dock
10 Q Count Freddie Mercury
10x Sumo Squat
Plank-O-Rama Q Count 20 per – Regular, Sarkozy, Regular, Putin, Regular
-Finished
Name-O-Rama
Announcements:
Convergence tomorrow (Thanksgiving):
Turkey Trot Run -or- Dawn Patrol@ 7:00 AM, only
Friday:
No Wolf Run or Juggernaut
Flood Zone moves to Laurel Hills
Late Night normal place/time 6:00AM at Lady of Lourdes
Lame Duck (no running / core workout) 5:45 A – Root Elementary School, Lassiter Parking Lot. Cornholio Q’s – F3 brothers please come out and show your support for the walking wounded.
Prayer Requests:
Safe Travel for F3 brothers and their families over the holiday weekend.
Healing for those on the mend.
Dice’s Parents over the Thanksgiving Holiday on their own but with support from friends in Chicago area.
B-O-M:
King David – Thanks for the opportunity and motivation to keep coming out for exercise and bonding. Safe travels to all. Prayers for healing and good tidings.
– Dice
