Back to the Basics

by | Jan 14, 2016 | Backblasts | 0 comments

Warm-o-Rama

  • Mosey to the warm-up circle

  • SSH x 25 in cadence (IC)

  • Toy Soldier x 15 (IC)?

  • IST x 15 (IC)

  • Slow Merkins x 10 (IC)

    At this point, before we left for JV Washam Elementary, Flanders reviewed good running form:

  • Run on your toes, the impact of "the next" step should be on your toes.  Landing either flat footed or on your heal puts unnecessary stress on your knees

  • Lean forward — use your body weight to propel you forward

  • Run to JV Washam Elementary

    4 sets of the following cycles (45 seconds workout, 15 second transition):

  • Merkins

  • Hands below and just outside of your shoulders. 

    Main thing is to work to keep your elbows in and not flared out (just like the old P90X yoga workouts).  This reduces the stress on your elbows

  • All the way down – touch your chest to the ground

  • All the way up – a light lock of your elbows

    Pull-ups:

  • Similar to Merkins, hands should be directly above shoulders and work to keep your elbows in

 

 

Squats:

  • Feet shoulder width apart or slightly wider than shoulder width

  • Weight on your heels at about 60% but still flat footed (not so much your toes raise up)

  • Begin each squat with a move similar to bumping a car door closed with your butt, this loads the hips to begin the squat

  • Continue like you are trying to sit into a seat

  • key is to not let knees move forward over toes or shoulders move forward over knees (much discussion about this regarding the wide variety of age, flexibility and ability) Get as low as you can go, following the above rules

  • Q’s: slow down the squat call, faster cadence destroys good form

 

 

  • Run back to 131 Main parking lot:

Early birds completed the following pre-Mary:

  • Low Flutter x 20 (IC)

  • High Flutter x 20 (IC)

  • Rosalita s 10 (IC)

Mary:

8 set tabata (20 seconds workout, 10 second rest)

  • Boat position (on your back, raise arms & legs in a canoe like shape)

 

Moleskin:

  • Welcome to both Mad Money (John Rich) and Fillet (John Metzger).They both completed their second posts and have their F3 nicknames – and they did a great job today

  • A special thanks to @Flanders for offering to review good form, it never hurts to return to the basics and work toward the long term health of the PAX

  • ALS update:F3 Isotope is working to partner with the Joe Martin ALS Foundation and offer support for ALS patients in the Isotope area.The first step in this partnership will be to schedule a meeting with the interested PAX volunteers to review “Range of Motion” exercises and answer question/concerns.Communications to follow.

  • Many thanks to Mini Me for EH’ing me 3+ years ago at a Mt. Zion “Journey” men’s breakfast – he’s very dreamy.Can’t imagine life without the intensity and thoroughness that each of the 3 F’s to drive me.Each of us has been blessed to be called to this group, take what you have been given and serve your community each and every day.

  • And, thanks to #Special Sauce for the opportunity to lead these men.

  • God Bless ‘Merica!

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