Five Pax on hand for the first Disabled List post of 2015.
The 5:45 AM Temp. at 46 wasn’t all that bad, though the Pax in shorts lamented the brisk wind, and the AstroTurf was a bit soggy from the night before – thus we all got a bit damp rolling around the artificial grass. Suck it up Buttercup….. Life is Pain Princess.
F3 Disclaimer Given followed by the Recovery Road Disclaimer.
Dice advised as usual a warm up would be done, and as discussed last week and in the BB from Lame Duck we’d be throwing in some Stretching / Flexibility / Balance work.
AstroTurf: Warm-up
25x SSH, Slow Pace
20x Good Morning
20x Imperial Walkers
10/10 Q Count Arm Circles
20x Prayer Squat, Stretch
10/10 Q Count Leg/Leg Standing Straight Leg Stretch
10/10 Q Count Quad Stretch
20 Q Count Butterfly Stretch
20 Q Count Seated Straight Leg Stretch
20x Windmill
20x Mountain Climber
10/10/10 Q Count Shoulder Shrugs, Neck Roll / Reverse
20x Prisoner Squat, Stretch
20 Q Count Downward Dog
20 Q Count Modified Cobra
20 Q Count Frog Posture
20 Q Count Armadillo
AstroTurf: “Threes”
20x Prayer Squat
20x LBC (2 Per 4 Count Cycle, 40 Reps)
20x Standard Merkin (Studs 2 Per 4 Count Cycle, 40 Reps)
10 Q Count Bridge Pose / Pelvic Tilt (Similar to Homer to Marge)
20x Prisoner Squat
20x A. Hammer (2 Per 4 Count Cycle, 40 Reps)
20x Wide Grip Merkin (Studs 2 Per 4 Count Cycle, 40 Reps)
10 Q Count Bridge Pose / Pelvic Tilt (Similar to Homer to Marge)
20x Sumo Squat
20x Freddie Mercury (2 Per 4 Count Cycle, 40 Reps)
20x Diamond Merkins (Some Studs Did 2 Per 4 Count Cycle, 40 Reps)
10 Q Count Bridge Pose / Pelvic Tilt (Similar to Homer to Marge)
20x Frog Squat (Like Sumo, But Both Hands Go To Ground)
10 Pax Circle Count Six Inch Leg Hold
20x Carolina Dry Dock (Some Studs Did 2 Per 4 Count Cycle, 40 Reps)
10 Q Count Bridge Pose / Pelvic Tilt (Similar to Homer to Marge)
Fountain: “Fives”
10x Irkins (Studs 2 Per 4 Count Cycle, 20 Reps)
10x Dips (Studs 2 Per 4 Count Cycle, 20 Reps)
10/10x Step-ups
10x Elevated Crunches
10x Derkins (Studs 2 Per 4 Count Cycle, 20 Reps)
10/10 Q Count Alternating Leg Lunge Stretch (Lunge Position Held 10 Count, then Switch Leg)
10x Irkins (Studs 2 Per 4 Count Cycle, 20 Reps)
10x Dips (Studs 2 Per 4 Count Cycle, 20 Reps)
10/10x Step-ups
10x Elevated Crunches
10x Derkins (Studs 2 Per 4 Count Cycle, 20 Reps)
10/10 Q Count Alternating Leg Lunge Stretch (Lunge Position Held 10 Count, then Switch Leg)
AstroTurf: “Tens”
10x LBC (2 Per 4 Count Cycle, 20 Reps)
10x Standard Merkin
10x American Hammer (2 Per 4 Count Cycle, 20 Reps)
10x Wide Grip Merkin
10x Freddie Mercury
10x Diamond Merkin
10x Low Slow Flutter
10x Carolina Dry Dock
AstroTurf: COT / Stretch
10/10 Q Count Leg/Leg Standing Straight Leg Stretch
20 Q Count Butterfly Stretch
20 Q Count Seated Straight Leg Stretch
10/10 Q Count Thread The Needle Stretch
Name-O-Rama
Announcements:
Cornholio Has Wed (Injured Reserve) and Fri (Lame Duck) Qs. It will be cold, but he will be on site – so show up and offer support and get in a good workout.
There is probably a F2 happy hour sometime Friday – the Location changed on us last week (I don’t think it was at Ridgewood) would someone “in the know” (ahem, Epoxy) sound off below to give an update.
Prayer Requests:
Cornholio needs a few bags of Frozen Peas starting Friday afternoon.
Hush Puppy and Family
Steroids Mom
Shaggy’s Dad
Q Thought Of The Day – Dice is no Yoga Zen Master but will continue to try to learn more about proper stretching, flexibility and balance moves / postures to bring to the Recovery Work-outs. As Dice types, he noted his back and hips were feeling much more relaxed throughout the day today. Tin Cup agreed the Post was not as Vigorous as many Dice beatdown previously, but the added ‘stuff’ was of benefit to him. Hopefully it was to others as well.
BOM:
Cornholio took us out. Thanks for the opportunity to get out an exercise, be better men, fathers, brothers, people. Hope we adhere to a bigger plan.
– Dice
