AO: Ranch
When: 10/22/2022
PAX:
Number of Pax: 6
Pax Names: Biscuit, Deuce, Downsize, Drop Box, Hot Shot, Zena,
Number of FNGS: 0
FNG Names:
QIC: Downsize
The BackBlast:
Conditions: clear, cold, 35 degrees greeted 6 HIMs this morning before the sun.
YHC returned after a couple weeks off (traveling, recouping, retreating, chiropracting). After adjusting my spine, my chiropractor made some how-to-maintain-your-back recommendations to do and not to do. With that in mind, I incorporated a few specific lower back/core exercises to strengthen it as part of the Thang.
Warm Up: SSAMPL (SSH, Stretches, Abe Vigodas, Mtn Climbers, Peter Parkers, Lunges) Mosey Around the Block about a mile
The Thang: Two rotations of the following, 12 of each in cadence, mostly: Half Supermans, Cobra Stretch, Pelvic Tilts, Bird Dogs, Pelvic Lift w/Kick, Planks for 5 ct each man (front, left, back, right), Ankle rocking minus the foam roller, Side Lunges, Lunges
Mary: Dealers Choice, more cool ab work from everyone including Full Supermans from someone (Deuce) who just couldn’t leave it alone.
CoR, NoR, CoT followed by coffeteria at Panera Bread. A cup of joe with my F3 brothers, laughing, sharing, lifting each other up. There is no better Saturday morning.