A glorious morning greeted YHC at Disabled List today – upper 50s, dry, clean air. Fresh faces to a Recovery Work-out including an FNG Tony Robbins reports he’s been trying to EH into F3 for 18 months…..his powers of persuasion must be slipping.
Eight Pax n Hand at start, Tin Cup made nine during the first exercise of warm-up…and BoxJump jumped in during Mary after finishing at Eastbound and Down and stopping in for coffee at Starbucks.
F3 Disclaimer / Recovery Road Disclaimer: 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
15 Q Count Butterfly Stretch
McAlister’s Deli Fountain:
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
8x Irkins, Incredibly Slow Pace
8x Dips, Incredibly Slow Pace
8x Alternating Right Left Step Ups, Perfect Form
8x Derkins, Incredibly Slow Pace
8x Elevated Crunch
AstroTurf: Dirty McDeuce
12x Merkins
12x LBC
12x Prayer Squat
12x Wide Grip Merkin
12x American Hammer
12x Prisoner Squat
12x Diamond Merkins
12x Freddie Mercury
12x Sumo Squat
12x Carolina Dry Dock
12x Low Slow Flutter
12x Squat Jump
Mary: Cornholio call outs
30x Freddie Mercury
25x Rosalita
ChilCut to Fail – Curves and BoxJump stopped together at 200 Count.
Count Off
Name-O-Rama:
FNG made a weak attempt at self-naming. Ended up with Siegfried & Roy……it was almost Incredible Burt Wonderstone….or Carrot Top…and before that Father Guido Sarducci….and Fernando….but Dice digresses.
Announcements:
The Forum – Mondays at Panera on Six Forks / Strickland and Whole Foods. Noon. Friar Tuck and Grady Lead.
Thirst Quenchers – 1st and 3rd Thursdays at Q Shack BBQ NHills. Noon. Bible themed discussion – Larry David and Orwell Lead.
BOM:
Tony Robbins took us out.
-Dice
