Smaller crowd for Injured Reserve today – it was Dice and Tin-cup at 5:44….and then Tigerbeat pulled up with Franzia riding shotgun. Perhaps word got out in F3 Raleigh that Cornholio is resting his knees for two weeks (doctors orders) and wasn’t going to be onsite to Q today…..so everyone else decided to post elsewhere. What-ev….Dice still does a beatdown even if he’s the only one on hand.
Franzia looking good, even though he’s on the mend from self induced trauma…I’m guessing he’s at least 2 belt loops down from his start at F3…and maybe more (I think I may be conservative). TigerBeat no longer needs to use “Big Diamonds” for diamond merkins, so he’s getting back to buff. Tin Cup can still do twice as many merkins as Dice….and he seems to barely break a sweat.
Nice to see the Urban Jungle Pax come by for a cameo appearance on the IR turf. Seems like they followed us around for a good 15 minutes today…..probably needed some inspirational leadership to show them how it’s done by the boys of RR.
F3 Disclaimer and Recovery Road Disclaimer both provided. No FNGs, but welcome to Injured Reserve rookie Mr. Franzia. His attendance at a recovery workout was prompted by a slip during jump ups at the Convergence and the harsh realities of hitting concrete with one’s back and shoulder on the way down to earth.
Amphitheater Stage: Dice 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
Concrete Benches: No Jump Ups allowed
15x Irkins (studs doubled up for 30 reps)
15x Dips
15x Alternating Left / Right Step-ups
15x Derkins (studs doubled up to try for 30 reps)
10 Q Count quick
Faster Pace
12x Irkins (studs doubled up for 24 reps)
12x Dips
12x Alternating Left / Right Step-ups
12x Derkins
* And the boys from Urban Jungle sauntered on by for a little stage diving activity.
Gnobby’s exceedingly slow pace
10x Irkins
10x Dips
10x Alternating Left / Right Step ups with perfect form
10x Derkins
Hyatt House Rock Pile:
12x Rock Bicep Curls
12x Rock Row
12x Rock Press
10 Q Count Quick
12x Rock Triceps Extension
12x Rock Squat
15 Q Count Standing leg/leg stretch and switch
12x Rock Bicep Curls
12x Rock Row
12x Rock Press
10 Q Count Quick
12x Rock Triceps Extension
12x Rock Squat
15 Q Count Calf stretch from plank position and switch
12x Rock Bicep Curls
12x Rock Row
12x Rock Press
10 Q Count Quick
12x Rock Triceps Extension
12x Rock Squat
15 Q Count Butterfly stretch
Amphitheater Grass: Mary
Dirty McDeuce 12x reps
Prayer Squat
Standard Merkins
LBC
Prisoner squat
Wide Grip Merkin
American Hammer
Sumo Squat
Diamond Merkin
Freddie Mercury
Squat Jump
Carolina Dry Dock
Low Slow Flutter
Name-o-rama
Announcements:
Happy hour Friday – watch twitter / website for time / location
ThirstQuenchers: Bible inspired introspective discussions on life – lead by Larry David and Orwell – First and Third Thursdays of each month – Q-Shack (North Hills) at 12:00 Noon.
Prayer Requests:
Cornholio’s Knees post cortisone injection
Yukon Cornelius and Family
TigerBeat and Wife
BOM:
TigerBeat took us out.
-Dice
