The Cool Down

It seems the only two places I’ve been in F3 this year have been on the IR or headed to the IR. That’s Injured Reserve if you’re keeping score at home. I just don’t recall more than a few weeks where my body felt right. Maybe that is something to do with crossing into the “respect” category. But look at Tesla, Oompa, Dirt, Virus, and don’t forget Dr. Seuss. Those guys keep pushing to set the bar so I guess I better get with the program. Time Frame put out the call for Q’s and I signed up.  That’s been the challenge recently as my newest injury is a pinched nerve causing numbness in my arm. Voodoo is working to get me fixed up so I should be into the gloom before too long, at least modifying to keep up. But holding the Q power today, I got to pick the workout, so I slowed things down. You know like when the DJ at the middle school dance announces it’s ladies request and you secretly hope the hottest thing since puberty grew hair in places never seen gives you that smile and stretches out her hand for your opportunity to hold her so close for a slow song. Not George Strait slow, cause who could get laid to that twang? Maybe some Journey or Lionel Richie, the kind of shit Sargento has on his playlist. Slaw probably has a boner at this point thinking back to his middle school days or time on the big ship. The point is, I tried something different today. The veteran crew of the Bulldog lugged out their kettlebells but they’d barely be used. Here’s an idea of the events:

Warm-up:

• Cotton Pickers IC x 10
• Side to Side Lunge IC x 10

Thang:

Began with some yoga and stretching. I’m not a professional as you know, so have no idea what these positions were called. Really a combination where we focused on legs, particularly glutes. We did some triangles, deep lunge with twists, straight legs, downward dogs, upward dogs, pigeon pose, hollows, seated forward, glute bridges, and a bunch of other stuff. We held for various times and usually sets of 3.  There were some groans and grunts along the way.

We then switched to some weights holding the weight directly overhead and doing 20 full big boys, 20 reverse crunches, and 20 of something else I can’t recall.

We then moved to core with this routine from www.darebee.com. The only difference were the 10 sit-ups were done as butterfly with feet touching rather than knees up. Check out this site if you ever need some ideas or want a home workout. We repeated that routine 3 times total.

Announcements: Christmas Party December 11th – look for pre-blast; Christmas 5k Saturday night. Prayer Requests: town of Waukesha, WI, especially those families of the deceased and injured; healing for our country; safe travels for those on the roads to visit families and friends.

Moleskin: I thank the PAX for allowing the chance to lead this change of pace workout. We certainly put our bodies through enough beat-downs and punishment that an morning like this is a good change of pace. We’re not getting any younger so we need to take care of ourselves. Maybe something like this would work on a consistent basis? I’ll talk to the First F Q, I hear he’s creative.

Short Sale