18 gathered one day post-Murph/NoCo Bonesaw to recover AND get a little work in the F3 way. waning 1/8 moon provided slight illumination in the gloom.
The Thang:
Mosey to the real estate office corner for appropriate stretching
Hamstrings
Triceps
ITB/Piriformis
Cobra
Downward Dog + Calves
Quadriceps – prone
Mosey to back of Harris Teeter to welcome the morning truck delivery
SSH X 20
Mountain Climbers X 20
IST X 15
Cotton Pickers X 15
Windmills X 15
Mosey down the hill, over the bridge to the stairs
Calf Stretches
Guard rail exercises: Decline Mericans X 10, LBC X 20, Dips X 15
Rock work
Overhead press X 10
Sumo Squat X 10
Curls X 10
Chest press X 20
Rosalita sans rock X 20
Skull Crusher X 10
Mosey to the top of the hill
Toe Taps X 20
Mosey to the hill
11 ladder – CDD at the bottom, Freddy Mercury at the top
Mosey to launching pad
Low Flutter X 30
Touch Dem Heels X 20
Dying Cockroach X 10
Moleskin:
1) Always good to review techniques for stretching for pax with speific injuries, today's focus was spine and achilles/plantar fasciitis. Any questions at any time, catch me after a workout or coffeeteria
2) As BRR approaches, it seems like an awful lot of running. I'm just sayin'
3) Great turnout today for one of the finest AO's and groups in Isotope. Please step up and lead a workout, I am happy to help with planning, cadence and general support. 12 Q's a year is a good goal.
4) Thanks for all who came out for the 5th anniverary of Isotope. 185 strong, you are all #HIM and we are all better for your presence, support and fellowship. Aye!
5) Prayer for 66 raised today – speedy recovery my friend.
AYE!
Outlaw