On the way to Lame Duck this morning, Dice was driving down Lassiter Mill in the gloom twilight when he noticed the flash from some reflection tape on the heels of someone’s shoes running down the long hill while in the street. As I drew closer, I noted there were several runners somewhat difficult to make out in the gloom because most were wearing black. Dice thought to himself, what kind of brain surgeon wears black while running in the dark on the street…..uhmn, we do. As I’m sure you guessed, it was a core running group of F3 brothers on a ‘rogue’ breakaway work out. Dice thought about the choice of nightmare black as the flagship color for F3 gear…back when he was wearing his own during a rather sunny and hot day while running the Komen 5K last summer….good times….
YHC arrived at the AO 10 minutes to start to find Capt’n Kangaroo already stretching…preparing himself for the beat down.
The rogue workout jogged into the lot and circled up approximately 50 yards from us… did some calisthenics for a couple minutes and were off again into the lightening day. Meanwhile, the Pax of Lame Duck were at a dependable 6 ready to put in some serious work.
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.
Asphalt: 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
Astroturf for core fatigue to prepare for push-up-palooza:
LBC Pyramid to 25 by 5s: 5-10-15-20-25-20-15-10-5…… that’s 125 reps for those keeping score
25x American Hammer – 2 per 4 count cycle: 50 reps
Modified Cobra stretch
20x Reverse LBC
20x Low Slow Flutter
Boat / Canoe for 2 minutes
Upstairs to the picnic tables:
Derkin Pyramid to 15 by 3s: 3-6-9-12-15-12-9-6-3…. that’s 75
Irkin Pyramid to 15 by 3s: 3-6-9-12-15-12-9-6-3….that’s 75
Dips x 15
Dips x 12
Dips x 10
Incredible slow 4 count Dips x 8
Calf Raises -20x Both legs together
Calf Raises 10x Each leg/ switch
Peoples Chair for 2 minutes
AstroTurf:
Jack Webs 10:1 Merkins:Airpress down to 1:10
Plank to fail: Cornholio went 3:12
Announcements:
Komen run Saturday
The Arena today – 2:00 Pullen and run to The Healing Place or just be at Healing Place at 2:30P
Happy Hour should be listed up on site / twitter before 2 PM
Prayer Requests:
Geddy asked for thoughts as his 14 year old son takes a 10+ Day / 80 mile cmping trek in New Mexico with his Boy Scouts.
Ball Of Man:
Geddy took us out into the day.
-Dice
