Another quiet early morning at North Hills Mall peacefully watching the twenty-something ladies on their way to the Fern next door while adorned in their suitable treadmill attire was interrupted by the realization that (1) like Roger Murtough in Lethal Weapon paraphrased…I’m getting too old for this shtick…. as these ladies are likely closer to my daughters age than my own….and (2) other “seasoned by years” F3 pax were showing up for a workout, with limp, gimp and backaches on display. If they were expecting some kind of magical cure all elixir of health to be dispensed by YHC, they were sorely disappointed.
Intro and Disclaimer: The usual boilerplate plus; Injured Reserve is part of Recovery Road, a group of non-running w/o focused primarily on core strength and some conditioning.
The current triad of active AOs (Mon – Disabled List, Wed – Injured Reserve and Fri – Lame Duck) are aimed at Pax on the mend from various injuries, those new to F3 who’d benefit from a staggering off from the more run intensive posts, and the experienced with road weary legs.
And
Proper form is key. If you know you can’t do an exercise or you find an exercise hurts, skip it, pick another of the options exercises then jump back in when the Pax hits an exercise you can do. Don’t do something which hurts, as that’s how many guys have found their way to Recovery Road in the first place.
And
No mumble chatter regarding who’s not doing what exercises. If you can do the entire workout without missing a beat or breaking a sweat, congratulations you deserve a medal from your Mama – and probably should get your overachieving self back to full impact battery asap.
The Thang:
Warm-up: Artificial Turf
SSH Slow Pace 25
Good Morning Slow Pace Stretch 20
Imperial Walker Stretch 20
Prayer Squat Slow Pace Stretch 20
SF Arm Circles F/R 10/10
Mountain Climbers 20
Dips Slow 10
Cycle 1: Artificial Turf
SSH Fast Pace 25
Windmill Stretch 15
Irkins Slow 15
LBC 15
Derkins Slow 15
MakTar-Jai 10
Prisoner Squat 15
Recovery on the walk to Two Step fountain
Cycle 2: Two Step Fountain
SSH Fast Pace 25
Irkins Low 15
Dips 15
Irkins High 15
Step-ups Switch legs at 15 15/15
Derkins 15
Cycle 3: Two Step Fountain
SSH Fast Pace 25
Irkins Low 10
Dips 10
Irkins High 10
Step-ups Switch legs at 10 10/10
Derkins 10
Recovery on the walk to Artificial Turf
Mary: Artificial Turf
SSH Fast Pace 25
American Hammers to fail (Epoxy 62)
Carolina Dry Docks to fail (Tin Cup to 32)
LBC to fail or 50 (Epoxy 50+)
Burpees 10
Plank 30 Count by Q
Chilcut to fail (Epoxy just short of 2 minutes)
Name-o-rama
Announcements:
9/11 Stair Climb Tomorrow – 5:30 start, arrive at 5:15 back parking lot of Crabtree Mall – by Panera Entrance
Next Recovery Road w/o is Lame Duck Friday 5:45a @ Root Elementary Lassiter Lot
F2 Event Ridgewood Beer Fridays – standing event on calander check for Twitter for info
Prayer Requests:
Prayers for Floppy Disks Family
Prayers for Hush Puppies Family
Prayers for F3 who are trying to recover for injury
BOM: Slash with thanks for the opportunity to get together, to work out, to live in a free country to enjoy what we have that others do not.
