Friday’s component of Recovery Road workouts;
Lame Duck – Fri 5:45 AM
Root Elementary School – Lassiter Road Parking Lot
A crescent moon stood vigil in a clear sky over Eight Pax on hand in the 26 degrees temperature (but dry)with a nice breeze cutting thru pant seams.Thus began another edition of the “No Run, Some Fun” recovery type work-outs for F3 Raleigh.
F3 Disclaimer plus the RR disclaimer provided. No FNGs.
Not a lot of witty verbosity from Dice in the BackBlast – Just glad to be alive and able to get out there in the gloom. As YHC performs today’s write-up, it’s 8:00 AM, I’m at the office…already worked out, showered, shaved and full of energy (though my arms and chest will be sore tonight / tomorrow…. the Pax worked on their Pec-Pops-of-Love today!) and with overnight lab results reviewed and caught up on medical record entries, I’m way ahead of my routine schedule I kept before I started F3. I’m reminded of that excellent Army slogan -and Marketing Campaign;
“We do more before 9 AM than most people do all day”.
Warm Up:
25x SSH, Slow Pace (2 per 4 count cycle, 50 reps)
20x Good Morning, Stretch
20x Imperial Walkers
10/10x Arm Circles / Reverse
20x Prayer Squat, Stretch
20x Windmill, Stretch
20x Mountain Climbers
10/10/10x Shoulder Shrug, Neck Rolls / Reverse
20x Prisoner Squat, Stretch
25x SSH, Fast Pace (2 per 4 count cycle, 50 reps)
Upstairs:
15x Irkins (studs 2 per 4 count cycle, 30 reps)
15x Dips (studs 2 per 4 count cycle, 30 reps)
15x Derkins (studs 2 per 4 count cycle, 30 reps)
15/15x Calf Raises
20 Q Count
10x Irkins (studs 2 per 4 count cycle, 20 reps)
10x Dips (studs 2 per 4 count cycle, 20 reps)
10x Derkins (studs 2 per 4 count cycle, 20 reps)
10/10x Calf Raises
Downstairs:
Peoples Chair to talk about next set
Five Times Through:
20x Standard Merkin (studs 2 per 4 count cycle, 40 reps)
20x Prayer Squat
20x LBC (studs 2 per 4 count cycle, 40 reps)
30 Q Count
REPEAT ABOVE FOUR MORE TIMES
(Regular Guys 100 Merkins, 100 Squats, 100 LBC)
(Studs 200 Merkins, 100 Squats, 200 LBC)
Exercise To Fail:
American Hammer – 2 per 4 count cycle.
Keep going until you give up, heels touch ground or you can’t keep up with the cadence count pace – then stand up and encourage remaining guys;
Orwell second place 45 cycles (90 reps)
Cornholio first place 66 cycles (132 reps)
Plank Rotations on Q Count:
Keep going through different Q count rotations (Q counting single digits will call out new plank positions every so often). Stand when you give up, you touch the ground or you ass goes way up in the air to compensate;
Cornholio Second Place Q Count of 210
Tin Cup First Place Q Count of 240 (approximately 4 minutes – then last 90 seconds in Chilcut)
Finished
Count Off
Name-O-Rama
Announcements:
Happy Hour – House of Hops around 5:30 – some folks will be there early – check twitter for updates on arrivals
Convergence: Only 1 work out March 7th – Pullen Park. Extra Credit at 6:00 AM, otherwise main work-out is at 6:45 Am. Check Twitter / website for updates.
Krispy Cream Donut Run – Saturday(?) – several (?) F3 are signed up – sign up is now closed. You can meet at Baby Farley’s office parking lot at 7:30 am (race starts after 8:00) to relax and watch race. There may or may not be donuts / coffee at his office…..tweet off if you need specifics.
Next Recovery Work-out:
Disabled List
Mon 5:45 North Hills Mall Movie Theater AstroTurf
Dice has the Q unless someone wants it.
Prayer Requests;
Hush Puppy and Family
Yukon Cornelius and family, especially his wife
Orwell and wife, Tiger Beat and wife
Epoxy’s wife and her pain in the neck (Contrary to F3 Raleigh lore it is not caused by Epoxy himself)
Ball Of Man:
Almost had to have a merkin off to decide today as both Azul and Orwell jumped in.
Orwell took us out.
Did you do more before 9 AM than most people will do all day?
-Dice
