Berm Active Recovery

THE SCENE: After suffering through sweltering hot days the 75 degrees felt cool and pleasant with a nice mist hovering over the grass.
F3 WELCOME & DISCLAIMER. Given
WARM-O-RAMA:


Approximately 20 reps of each:

SSH
Daisy pickers
Imperial Walkers
Hillbillies
Windmills
Arm circles

Mosey to grass closer to the school at the start of the 400m loop
Butt kicks in place
High knees in place
Hip flexor stretch (similar to runner pose)
Lying hamstring
Low back (on back with knees to chest)

THA-THANG:
Combo mile:

  • 400 meter loop
  • 25 Merkins
  • 400 meter loop
  • 25 Plank Jacks
  • 400 meter loop
  • 25 Carolina Dry Docks
  • 400 meter loop
  • 25 Mountain climbers
    (1 extra loop for some of the more motivated guys)

MARY:
Crunches
Freddy Mercuries
J Lo’s
Boat canoe

COUNT-OFF & NAME-O-RAMA
10 PAX (no FNG’s) Rabbitt, Homie, Warden, Gepetto, Gus, Photoshop, Tomb Raider, Pop Tart, Searcy, Big Top

CIRCLE OF TRUST/BOM:
Today’s workout was a different pace than most F3 workouts.  It was slower, it not as intense, it was not as hard as a usual F3 workout.  Today was planned to be an active recovery workout.  Sometimes in life we need to change the pace also.  You can’t go at top speed everyday and be your best.  Sometimes you need to slow down and have recovery days or transition days.  Today was a transition day for me.  I am still sore from the Iron Pax Challenge last Friday and I know that I need lighter exercise days to help me recover so I can do the Iron Pax Challenge coming up this Friday.

ANNOUNCEMENTS:
Iron Pax Challenge is ongoing.  Even if you are not signed up and have not participated you could still come out and do the IPC workout on Friday at the Berm.

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