• Post Type:
  • When: 09/08/2018
  • AO:
  • QIC: Timeframe
  • FNG's:
  • PAX: Queeeee$hy (or something like that), Short Sale, DDC, Timeframe

I know it’s a bit late but here goes.

Lately I’ve been wanting to incorporate stretching into the F3 workouts.  I think it is an important part of overall fitness and could do us all some good in the attempt to try and avoid pesky injuries.  With this being said I planned the workout accordingly.

We did the Warm Up:

SSH x20

Goofballs x20

Merkins x20

Squats x20

Mayor and the Painlab HIMs at this point went to do their thang and we went to the rear of the library to do ours.

The Thang:

Complete set of said exercise and mosey up both sets of steps and touch library and return;

3 sets x 20;

Merkins

Yoga stretch…Downward Dog.

3 sets x20

Squats

Yoga stretch..Warrior 1 and 2

3 sets x20

LBC’s

Yoga stretch..Standing swan down to downward dog then up to cobra.

At this point there were multiple sets of 20 of each of the following;

Derkins

Leg raises

Dips

LBCs

Merkins

Toe risers x 5 up each of both sets of steps.

2 laps around parking lot

Return to Gashouse for Mary with the pain lab HIMs.

There were some

Nolan Ryans

American hammers

Leg raises

LBC’s

It was a small group but the quality of HIMs was outstanding as always.

I promise that the honor is all mine.

Aye!

Timeframe