Fitness, Fellowship, Faith

Day: June 5, 2017

Up in the morning with the rising sun, ready for a Stone Cold run!

The forecast called for a chance of rain and the meteorologists were actually right for once, but that didn’t slow us down.

Warm-Up: (15 IC)
Side Straddle hops
Imperial Walkers
Merkins

Workout:
Moseyed about 20 yards to the brick wall in front of the bank where derkins (20 OYO) were knocked out. Then onto the old Lowe’s Food parking lot and did lunges from speed bump to speed bump before we ran to the hill in front of Food Lion where 2 hill sprints were completed. As the rain continued we went to the school and used the cover to complete 2 rounds of step-ups (20 OYO) and LBC’s (20OYO).
Moved down the sidewalk where derkins and squats 20-15-10-5 each.  Then 50 LBC’s.
Moseyed back and did lunges from speed bump to speed bump then went and grabbed a rock.  Nothing like having a group running towards a bank carrying large rocks.  In the drive thru we did 20 curls and 20 shoulder presses with the rocks followed by 5 burpees (3 rounds)
Since we all enjoyed them, we did more curls straight into a press.  Some clap pushups and dips finished us there and we returned the rocks to their home.
Gastone was nice enough to lead us in flutter kicks before time ran out.

Very proud of everyone who showed up, and for those that missed out, don’t worry either Gastone or I will have the Q on wednesday 🙂

Painlab IV – The 4 Basic F(3)ood Groups

PainLab 4

Painlab is for impaired, injured, recovering & FNG’s. We do Zero/Low impact. I’m not professional. MODIFY!

Today we get the 4 basic Painlab fitness groups:

Cardio
Strength
Power
Stretch

Warm Up (5 minutes): Imperial Walker 10, Moroccan Night Club 10, Low Slow Squat 10, Don Quixote 10, Merkin 10 LBC 10

CARDIO (15)
Jacob’s Ladder (15 minutes): Bear Crawl up – 8 Slow Burpees, down to 1 Squat, 7-2, 6-3, etc.

STRENGTH (2 Rounds)
Painlab Painstation (Dropsets to circle Frank 1 minute)

1) Curls – Bent Over Rows (Back/bicep)
2) Pullovers – Kickbacks (Tricep/Chest)
3) PrisonerSquats – Calf raises (Legs)
4) Shoulder Press, Lateral Raise (Shoulders/Traps)ALT – Trap Raise – Lunge

POWER – Kettlebell/Weights

1 – Goblet Squat
2 – row
3- press
4 – chest loaded swing
5 – shoulder halo
6 – Hip Halo
7 – ankle halo, head

STRETCH (10) -YOGA FIRE!!Namaste Warrior 2 Namaste Warrior 2 OP Handsup Touch toe Tabletop Plank Upward facing Downward facing dog
Plank Low plank Cat stretch/childs pose Side plank Side plank OP Chair pose Buddha squat Crane
Hanging knee
Triangle

Back to the circle to meet Pax for Mary.

MOLESKIN:  a fun day and while I failed to get some FNG’s, 2 of our established Pax joined Oompaand I to get it done.  Big ups to Warden and Squirt!  Bigger ups to Squirt for leading an insightful 3rd F prior.  Yall get up a bit earlier, I always learn something.

Oompa has the con for Convergence, my Painlab Partner took my cinderblocks so watchout!!

Have a great week

Rudolph

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