Six Pax on hand for Monday’s Disabled List. Pleasant weather conditions today.
Please take a moment to read the announcements section below and give some feedback / input on changing the names of the three non-running workouts (Disabled List, Injured Reserve and Lame Duck M/W/F) to be completed sometime in October. Thanks – Dice.
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 Twist Stretch, switch
McAlister’s Deli Fountain
“Fives”
20x Irkins (Double up if needed)
20x Dips (Double up if needed)
20x Alternating Left / Right Step-Ups
20x Derkins
20x Elevated Crunch
18x Irkins (Double up if needed)
18x Dips (Double up if needed)
18x Alternating Left / Right Step-Ups
18x Derkins
18x Elevated Crunch
16x Irkins (Double up if needed)
16x Dips (Double up if needed)
16x Alternating Left / Right Step-Ups
16x Derkins
16x LBC (Up on 1 and 3)
14x Irkins (Double up if needed)
14x Dips (Double up if needed)
14x Alternating Left / Right Step-Ups
14x Derkins
14x LBC (Up on 1 and 3)
12x Irkins (Double up if needed)
12x Dips (Double up if needed)
12x Alternating Left / Right Step-Ups
12x Derkins
12x LBC (Up on 1 and 3)
10x Irkins (Double up if needed)
10x Dips (Double up if needed)
10x Alternating Left / Right Step-Ups
10x Derkins
10x LBC (Up on 1 and 3)
AstroTurf: Mary
30x A. Hammer
20x Freddie Mercury
15 Count Around 6 Inch Leg Hold
10x Reverse LBC
Count Off: Six
Name-O-Rama
Announcements: Cut-Me-Mick bought up the F3 Raleigh Town Hall meeting and a discussion ensued pertaining to the renaming of the three non-running workouts. Dice admits he hasn’t put much more effort into this ‘project’ since talking about it in April/May/June. C-M-M had already submitted several names as potential replacements for the Disabled List, Injured Reserve and Lame Duck titled M/W/F workouts.
His suggestions were as follows:
* Bear Trap
* Quick Sand
* Carrion
* Snake Pit
A few others that have been mentioned:
* Thunderdome
* Colosseum (I think there is already one of these)
* Gladiator (I think there is already one of these)
* Ragnarok
* The Trident
* The Octagon
Please chime in below as to your favorite and if you would like it attached to a particular work out.
Prayer Requests:
Cornholio chimed in a prayer for Master Builder’s Son (and Family) undergoing surgery.
Ball Of Man: Red Dog took us out.
– Dice
