A pleasant 38 degrees, clear and dry conditions greeted us this morning for Disabled List; the Monday edition of the Recovery Road Triad (see announcements below for more info). A Pax of eight, with an existing F3 new to the RR (Fannie) and 3 FNG’s (a RR record, Welcome ‘Whee, Elements and Snipps!)) were present for a chest, back and arm burner, which Dice will most assuredly be feeling tomorrow!
This Backblast will be brief (for Dice), as the Pax crammed alot into the work-out and we’ve got some actual informational text ground to cover at the end……
Full F3 disclaimer given (chop-sockey style) along with the Recovery Road disclaimer as well.
The Thang:
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 Shoulder Shrug / Neck Rolls
20x Prisoner Squat, Stretch
10/10 Q Count Leg Over Leg Stretch, Switch
20 Q Count Butterfly Stretch
10/10 Q Count Quad Stretch
McCalister’s Deli Fountain:
25x SSH, Fast Pace (2 per 4 count cycle, 50 reps)
20x Irkins
10/10x Step-ups
20x Dips
20x Sumo Squat
20x Derkins
30 Q Count Recovery
20x Irkins
10/10x Step-ups
20x Dips
20x Sumo Squat
20x Derkins
30 Q Count Recovery
20x Irkins
10/10x Step-ups
20x Dips
20x Sumo Squat
20x Derkins
AstroTurf:
25x SSH, Fast Pace (2 per 4 count cycle, 50 reps)
20x LBC (2 per 4 count cycle, 40 reps)
20 Pax Count Plank
20x American Hammer (2 per 4 count cycle, 40 reps)
20 Pax Count Plank
20x Freddie Mercury
20 Pax Count Plank
10x Low Slow Flutter
20 Pax Count Plank
10x R LBC (2 per 4 count cycle, 20 reps)
20 Pax Count Plank
20x Elevated Crunch
Final:
10x Single Count Merkins
10 Q Count
10x Single Count Wide Grip Merkins
10 Q Count
10x Single Count Diamond Merkins
10 Q Count
10x Single Count Carolina Dry Dock
10 Q Count
10x Single Count Derkins
Plank-O-Rama: 20 Pax Count each
Regular, Sarkozy, Regular, Putin, Regular
Finish.
Circle Count (#8)
Name-O-Rama: 3 FNGs (C0uld someone drop their birth names down in the comments section, please)
‘Whee: Western Carolina Catamounts and Cullowhee
Elements: First concert was Earth, Wind and Fire in 1968
Snipps: Recent surgical procedure, and Dice will just leave it at that for now.
Announcements:
F3 Christmas Party: Monday December 22nd, 7:00P-9/10P Tyler’s Taproom
Bring the M. but not the kids(?). Space Rental, Appetizers, Wine and Beer are already covered by Sponsors. Cash Bar for liquor. Donations at the door which exceed the previously mentioned costs will go to The Healing Place / Raleigh Rescue Mission. Please check email for invites and confirm attendance – or ask at post for details to receive an e-invite.
F3 Happy Hour: Fridays, around 5:00p (or earlier if Epoxy attends), generally at Ridgewood Beer
F3 Toy Donations: If interested in participating, please bring an unwrapped (new) toy with you to a post by THIS THURSDAY and give to Q/Site Q to be forwarded on to Ron Burgundy. Dice believes these go to Capital Clauses for toy donation, and has heard that last year F3 was the single largest group giver to this cause. Bring it on! Dice is bringing a stuffed animal (tiger) to Urban Jungle on Wednesday.
Recovery Road Workouts: No Run, Some Fun
We could use some Qs to keep this effort going – Dice, Cornholio, Azul,TinCup, Steroid and King David have all Q’d multiple times in teh last four months. Those non-infirmed Pax are invited to sign up to Q – no running, but about twice the calesthenics involved. Sing up thru the website here – or contact Dice directly – Twitter @F3Dice or colin_mchugh@hotmail.com See one of our backblasts to get a feel for how much stuff gets packed in.
Mondays: 5:45A N.Hills Movie Theater AstroTurf
Wednesdays: 5:45A N.Hills Complex, Ampitheater / Chuy’s Grass
(Cornholio has this Wednesday’s Q)
Fridays: 5:45A Root Elementary, Lassiter Parking Lot
Prayer Requests:
Hush Puppy’s Father – continuing to valiantly battle cancer (Four different types concurrently). He came down for a visit with HP and his brother last week and is in good spirits.
Snipps’ Baby Daughter – Caroline, an 8 week premie, home from the hospital and doing well. Day by Day 🙂
Ball of Man:
King David – Thank you for the opportunties to get out and exercise, to live and lead. Prayers to HP’s father and Snipp’s Daughter.
-Dice
