YHC arrived at the AO a couple of minutes early in order to check out the brand new AstroTurf. (okay it’s been there since right before memorial day – but Dice has been on absent the last couple of Disabled List workouts). Nice stuff to look at. We also had a little early morning competition as a traditional Futbol enthusiast was working out with some fancy foot skills for half the post.The review of the new turf is still under scrutiny, because even though the pad is now level (without divots or dead spots), the grass is quite short and bristly (scuffed the heck out of YHC leg during a Dirty McDeuce transition – think carpet burn). Regardless, I still think it’s going to be an improvement over prior conditions.
Chick Filet lady had a helper sweeping up outside this morning. Haven’t seen the Q-Shack guys in ages. No bacon in the air from the Renaissance. And attendance at the Fern has dropped of considerably in the last two months – not much to look at heading into the building. 🙁
Cut-Me-Mick brought along an FNG which grew our number to nine this morning.
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.
Brand-Spanking-New 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
15 Q Count Butterfly Stretch
McAlister’s Deli Fountain:
15x Irkins
15x Dips
15x Alternating Right Left Step Ups
15x Derkins
15x Elevated Crunch
15x Irkins
15x Dips
15x Alternating Right Left Step Ups
15x Derkins
15x Elevated Crunch
12x Irkins
12x Dips
12x Alternating Right Left Step Ups
12x Derkins
12x Elevated Crunch
10x Irkins
10x Dips
10x Alterating Right Left Step Ups
10x Derkins
10x Elevated Crunch
AstroTurf: Dirty McDeuce
12x Prayer Squat
12x Merkins
12x LBC
12x Prisoner Squat
12x Wide Grip Merkin
12x American Hammer
12x Sumo Squat
12x Diamond Merkins
12x Reverse LBC
12x Squat Jump
12x Carolina Dry Dock
12x Freddie Merciry
Plank-O-Rama: Pax Count 20 Per
Regular-Sarkozy-Regular-Putin-Regular-ChiliCut
Count Off : Nine Pax
Name-O-Rama:
FNG- Welcome Spruce Goose (Rick Hughes (Could be Ric, could be Hewes)) (55 – Respect) ….EH by Cut-Me-Mick.
Announcements:
Komen Race this Saturday – Please check the website and sign up through F3 Raleigh Team.
Still tossing around name changes for Disabled List, Injured Reserve and Lame Duck…. to something tougher, more manly and inspirational. Stay tuned.
Prayer Requests:
Yukon Cornelius’ Family
Orwell’s Family
Geddy’s Friend’s Family
Ball-Of-Man:
Geddy took us out.
– Dice
