YHC did not receive a confirmation ‘favorite’ to his tweet from volunteer Q Tiger Beat last evening…and thus had a sneaking suspicion regarding the Monday morning Disabled List post. As the appointed hour (5:45, really) crept closer the pax mumble chatter began tor ise…and at 1 minute past the deadline, and even Tin Cup suggesting we get going as we were now late….YHC took the reins and started off an “impromptu” post.
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.
AstroTurf: 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
McAlister’s Deli Fountain: Push-up Pyramids
Start with a brief muscle memory warm up: 5 slow count Irkins
Derkin Pyramid to 15 up/down by 3s
3-6-9-12-15-12-9-6-3 : 75
Standard Merkin Pyramid to 15 up/down by 3s
3-6-9-12-15-12-9-6-3 : 75
Irkin Pyramid to 15 up/down by 3s
3-6-9-12-15-12-9-6-3 : 75
YHC asked pax to self-identify if they were able to complete the entire 3 step pyramid – LD and King David stepped forward.
The Triple Derkin-Merkin-Irkin Pyramid is quickly becoming one of Dice’s go to favorites. It starts of easy….too easy…with 3 Derkins and a laugh from those pax who have not experienced it before when YHC announces a ‘recovery 5 count’ after the first 3 Derkins… I’m sure a brief “wtf?” is thought from the new initiates….for most thought this quickly turns an about face somewhere around the 12-15-12 of the Derkins pyramid…when the mind is willingly counting 11-12-ahh… but the pecs and triceps stall out mid-rep with that uncomfortable feeling of…I can’t go up or down anymore…. YHC believes he’ll be installing this as once a week (and no more) aspect of the Recovery Road game plan. When we get to the point Dice isn’t still sore 48 hours+ later… we’ll up it to an 18 count top of the pyramid!
JCP Fountain:
15x Alternating Left Right Step Ups
15x Dips (4 count cycle, most pax doubled up)
12x Alternating Left Right Step Ups
12x Dips (4 count cycle, most pax doubled up)
10x Alternating Left Right Step Ups
10x Dips (4 count cycle, most pax doubled up)
AstroTurf: Dirty McDeuce
10x Prayer Squat
10x Merkins
10x LBC
10x Prisoner Squat
10x Wide Grip Merkin
10x American Hammer
10x Sumo Squat
10x Diamond Merkins
10x R LBC
10x Squat Jump
10x Carolina Dry Dock
10x Low Slow Flutter
Merkin-off Preperation Push-Up Variations Count: 5+75+75+75+10+10+10+10 = 270
YHC feels compelled to note that both King David and Larry David (what’s with the Davids….?) not only completed all the Qs base pushup reps…but also doubled up in several cadences…. best guess was > 320 Merkin variations each….
Count – 11 Pax
name-O-Rama
Announcements:
The Forum – today at Noon. Panera Bread on Six Forks at Whole Foods shopping center, just south of Strickland.
Prayer Requests;
Orwell’s Family
Ron Burgundy’s Family
Tiger Beat’s Family (wherever he was this morning?)
BOM:
Cornholio lead us out
