I exchanged a few text messages last night and this morning with some PAX. Some good chatter about the value of a massage. YHC has have been ignoring the signals of soreness that have been building up in the legs this winter. While on the massage table yesterday and squirming to the point of near tears from the mighty hands of Clover I came to the realization that I am one burpee away from an IT band pop that could sideline me for a season. Neon sent me a message early this morning after his wife had to take him to the bathroom because of some muscular failures ibuprofen would not cure. Thus motivating me to take the Q and incorporate some things that are contra F3 mantra. (i.e. we don’t stretch as part of the workout, do that before you come)
Disclaimer:
Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead. The exercises I suggest are just that suggestions. I am not compelling anyone to do anything. If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise. This is not a pass-fail workout or group. From continuing from this point and going on this workout with us you are accepting the very real risk of injury. Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout.
Pre-lude Stretch – 5 minutes of SWORKIT – yoga for runners played in the background as we did a sequence of my favorite stretches I do before and after a run. While stretching is not part of the F3 protocol neither is Fart Sacking with an injury that we could have prevented with some intention.
Warmarama
Mosey around the loop. SSH, Abe Vogoda, Monkey Humpers, Grass Pickers, Merkins, Mountain Climbers, Huggy Bears, Sungods.
The Thang – 1/2 Murph (50,100,150)
Round 1 – Run .20 mile loop, 10 pull-ups, 20 merkins, 30 air squats
Round 2 – Run .20 mile loop, 10 pull-ups, 20 merkins, 30 air squats
Round 3 – Run .20 mile loop, 10 pull-ups, 20 merkins, 30 air squats
Round 4 – Run .20 mile loop, 10 pull-ups, 20 merkins, 30 air squats
Round 5 – Run .20 mile loop, 10 pull-ups, 20 merkins, 30 air squats
CoT
NoRama = 0
CoRama = 7
Praising the Lord for this great day and group of guys who have stepped up to better themselves and the guys next to them. Asking God to bring healing to Neon and keep all of us healthy as we approach this Spring Season.