YHC arrived only a couple minutes early to the Injured reserve post he was Qing… Reliably Geddy was already stretching…. we glanced at one another across the long grass field of Midtown park…each one thinking….”if nobody else shows up….” Geddy: “We can go join Urban Jungle”…. Dice: “We can go to IHOP for breakfast”….
Midol arrived at 2 minute stop show..and Tin Cup arrived to kick the work out into gear.
YHC shared the tale of a patient in hospital recovering from several rather invasive surgical procedures…the description of which left the Pax cringing…but otherwise, a nice work out with some much needed stretching and straining to loosen up the tightness from the push-up factory workout on Monday
F3 Disclaimer / Recovery Road Disclaimer: YHC is not a professional. You are exercising at your own risk. Please consult with your doctor before beginning an exercise program. If it hurts, stop doing it and pick another exercise. If you think it’s going to hurt, pick another exercise. If your form stars to fall apart due to fatigue, start skipping reps to keep better form.
Blacktop: 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
Concrete Benches:
15x Irkins, single count
15x Dips, single count
15x Elevated crunches
Rock Pile:
12x Curls
12x Overhead Press
12x Tricep Extension
12x Bent Over Row
12x Rock Squat
12x Curls
12x Overhead Press
12x Tricep Extension
12x Bent Over Row
12x Rock Squat
12x Curls
12x Overhead Press
12x Tricep Extension
12x Bent Over Row
12x Rock Squat
15x Curls
15x Overhead Press
15x Tricep Extension
15x Bent Over Row
15x Rock Squat
Blactop Mary:
20x LBC (2 per 4 count – 40 reps)
20x A. Hammer (2 per 4 count – 40 reps)
20x Low Slow Flutter
20x Box Cutter
20x R LBC
Pax Plank-O-Rama:
20 Pax count per rotation: Regular-Sarkozy-Regular-Putin-Regular-ChilCut
Name-O-Rama
Announcements:
Convergence Saturday the 4th: Catalyst or Ambassador at 6:30 AM
Happy Hour will be on Thursday evening this week – Ms welcome
Prayer Requests:
Family and travelers over the Fourth of July Holiday weekend.
BOM:
YHC took us our with a non-secular invocation
Dice
