YHC used to go to Fallout most Tuesdays in the early days of F3. However, it had been a while and it was good to get back. If you were not there, and many were not, this is what you missed:

Disclaimer

Mosey from lower lot to bus lot

Warmorama

Slow WM

Dwight Shrutes Front to back and side to side

IST

Arm Circles

The Thang

YHC saw the hopscotch board and decided to work on some foot core

We alternated legs and hopped on a single leg through the board. We did this on each leg for several rounds. It is a good test of balance and agility, and great to work on running form.

Mosey to the pull-up bars for a ladder. 10 Hand Release Mericans/1 Pull-up; 9/2, 8/3… near the end of the ladder, Drebin tweaked his upper back. It was a good thing the disclaimer was provided. YHC would be more cautious the remainder of the workout.

Mosey to the wall for some Peoples Chair with Air Press – 15 IC

Plank walk the wall to the end and back

Praying Mantis – 10 IC

Walk down the wall to a high plank position for Wall Tar Jai – putting one hand on the wall followed by the next and then reverse back to plank – 10 IC

Walk back up the wall

Peoples Chair with Touch them heels – 10 IC

Mosey to the loading dock. YHC thought of box jumps and decided it was too high and would end in smashed shins and blood. Audible to loading dock hurdles and walk back down. We did that 10 times.

Mosey around the lot and back to the wall for Mary

Low flutter with knee touch to get a better core isolation 

Spinal Twist L& R

Upward Dog

Plank

Walk to forward fold and recover/recover

Moleskine 

Drebin did tweak his shoulder/upper back and still pushed through. Strong work brother.

Peart Plus stuck with the wall hurdles and nailed the technique. Well done brother. Persistence pays off.

Gambini was out front all day today looking strong.

Thanks for the opportunity to Q. Sign up and get on the calendar for this great AO. We only scratched the surface of all that is here. Come out and find out.

Prayers up for all the aging parents of F3, and all the unspoken prayers.

Until next time I SYITG

UM