YHC arrived at the AO a couple minutes behind schedule…. dragging from spending the weekend at the F3 Dads Camp up at Lake Wylie / Camp Thunderbird. My 2.0 elevn year old daughter (self Named “Bacon”) thoroughly enjoyed herself – Zip Line, Canoe, Kayak, Paddle board, Archery, Pontoon Boating, Water Sliding, Horseback riding…. each multiple times in a one and a half day span. worth the trip and I’ll do it next year with two of my three 2.0s. But today I was a bit slower than usual.
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
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
10x Slow Count Merkin
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
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)
10x Alternating Left Right Step Up
8x Dip (4 count, double up if needed)
AstroTurf: Dirty McDeuce
12x Prayer Squat
12x Merkins
12x LBC
12x Prisoner Squat
12x Wide Grip Merkin
12x Freddie Mercurt
12x Sumo Squat
12x Diamond Merkins
12x American Hammers
12x Body Weight Squat
12x Carolina Dry Dock
12x Box Cutters
That’s It.
Name-O-Rama
Announcements:
Sept 11 Stair Climb at Crabtree mall – I believe we arrive at 5:15, start the climb at 5:30.
Labor Day Convergences – check the F3 Raleigh site.
Prayer Requests:
Yukon Cornelius Family
Cotton’s Cousin
Geddy’s Friend’s Wife and their family
Tin Cup Took Us Out
-Dice
