YHC arrived at the AO – NHill’s Amphitheater- a few minutes early to recon the grass.
It was wet, not soft and spongy where you worry about tearing it up in a workout but rather the wet that you realize about ten steps in when the water goes thru the top of your shoe and your toes are now wet. No big deal – it’s F3 after all, not Richard Simmon’s Jazzercise.
An early arrival by Poster Boy, whom Dice had not met before, as he gave his Epstein’s Mother of a 5 month absence…. otherwise know as the great winter hibernation which is unfortunately more common to F3 folks than you’d think. Kotter’s offered – now stick with the program.
F3 standard disclaimer provided followed the Recover Road disclaimer – welcome to Injured Reserve and a Recovery Road work out. It’s simple. If the Q calls out an exercise you know is going to hurt (like real hurt, not my arms are sore I need to rest them so I can help my daughter brush out her hair before bed tonight…hurt) then skip that exercise and pick another one your doctor might actually approve of. If we are doing an exercise and it starts to really hurt, then skip it and pick another one. Fall back in with the next exercise the Q calls out that you can do. As always, pick Form over repetitions – so if you start to fall off the Q pace….drop reps back and keep your form solid. No one here will give you sh!t about skipping an exercise or stopping early or dropping reps out of the cadence…but they will give you grief if your form starts sucking wind – because that’s a great way to get hurt and to stay hurt.
YHC advised the pax of a workout provided by Men’s Health that boasted of being the ‘top’ workout (with no running) to improve your physical fitness fast – and we were going to do it….and probably do more stuff as well.
And so it began
Chuy’s Grass: 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
Asphalt: Men’s Health Work Out
50 reps of each of five exercises – can be mixed up however.
Men’s Health indicated this takes on average 18 minutes
10x Standard Merkins (Some Pax did 2 per 4 count cycle)
10x Mountain climbers
10x LBC (2 reps per 4 count cycle)
10x SSH (2 reps per 4 count cycle)
10x body weight squat (arms held out front parallel to ground)
10-12 Q Count recovery
Repeat above for total of 5 cycles
Pax completed the circuit in 12 minutes – and we had plenty time for (Dice’s) mumble chatter.
Rest for 1 minute
Q decided one time through wasn’t challenging enough – so repeato:
10x Standard Merkins (Some Pax did 2 per 4 count cycle)
10x Mountain climbers (Right and Left equals 1 rep)
10x LBC (2 reps per 4 count cycle)
10x SSH (2 reps per 4 count cycle)
10x body weight squat (arms held out front parallel to ground)
10-12 Q Count recovery
Repeat above for total of 5 cycles
2x through took 25 minutes total
Mary:
30x America Hammer
20x Freddie Mercury
Plank-O-Rama: 20 pax count each position – Regular, Sarkozy, Regular, Putin, Regular, Chilcut
Finished out – COT while stretching.
Butetrfly stretch, Seated straight leg stretch, standing leg over leg stretch / reverse.
Name-o-rama:
Announcements:
Mud Run this weekend – good luck to Pax participants…the rest of us will see you at recovery workouts next week 🙂
Flag Football sign-up – event is April 18th. See F3 website.
Happy Hour is probably still going to happen on Friday – watch twitter and teh website for Epoxy’s guidance.
Prayer Requests:
Keep our men at the Mud Run safe.
BOM:
Tin Cup took us out.
-Dice
