Pleasant conditions at Disabled List this morning. Seven hearty Pax joined together for some good muscle work performing the Derkin-Merkin-Irkin Pyramid and an LBC Pyramid for Mary. Good to see brothers back from beach vacations last week.
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
10x Slow Count Merkin
10 Q Count Standing Leg/Leg stretch, switch
10 Q Count Plank Calf Stretch, switch
10 Q Count Butterfly Stretch
10 Q Count Seated Core Twist Stretch, switch
McAlister’s Deli Fountain:
Derkin-Merkin-Irkin Pyramid
Derkin Pyramid to 15 by 3s: 3-6-9-12-15-12-9-6-3…. that’s 75
Merkin 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
20x Alternating Left Right Step Up
15x Dip (4 count, double up if needed)
15x Alternating Left Right Step Up
12x Dip (4 count, double up if needed)
12x Alternating Left Right Step Up
10x Dip (4 count, double up if needed)
Back to movie theater AstroTurf:
LBC Pyramid by 5s to 30 (5-10-15-20-25-30-25-20-15-10-5)
Count Off: 7
Name-O-Rama
Announcements:
Happy Hour Friday – watch twitter and BackBlasts
Sept 11th (which Cornhlio advises is a Friday, because Bow Hunting Season starts Saturday Sept 12th) Stair Climb Converegnce at CrabTree Valley Mall – 5:15 Meet / 5:30 Start Climbing.
Prayer Requests:
Yukon Cornelius’ Friend with Cancer
Geddy’s Friend’s Wife with Cancer
BOM:
Geddy took us out.
-Dice
