June 11, 2018

Monday Morning Cardio Recovery in the OF

THE SCENE: Much more humid than Canada (just got back from Toronto yesterday evening); but the air was purer for sure
F3 WELCOME & DISCLAIMER: completed.  welcomed 1 FNG


  • SSH x 20
  • Arm circles x 20 (10 forward, 10 reverse)
  • Windmills x 20
  • Daisy Pickers x 20
  • Merkins x 10

After warm-o-rama, we moseyed briefly over to the East Pavilion playground area on East Parkway.  The goal of today’s workout was recovery.  Each move was done AMRAP at 30 second intervals:

  • Jane Fonda – LEFT
  • Abductor leg lift – LEFT
  • Horse step – LEFT
  • Forearm side plank – LEFT (repeat on RIGHT side)
  • 20 Merkins

Next circuit:

  • Glute lift – LEFT
  • Scorpion – LEFT
  • Shoulder stretch with Child’s pose – LEFT
  • Hamstring/Hip flexor combo stretch – LEFT
  • Step through groiner – LEFT
  • Pigeon – LEFT
  • Runner’s stretch push ups – LEFT (repeat on RIGHT side)

Next circuit:

  • “Polka” stretch
  • Hip circles
  • “Polka” stretch with step back lung (RIGHT then LEFT)
  • Double knee pulls
  • Front to back lunges (RIGHT then LEFT)
  • Double quad stretch
  • Glide lunge
  • Tin Man Zombie

Next circuit (on our six):

  • Glute rocker (RIGHT then LEFT)
  • Double knee pull (on ground with head raised for abdominal work)
  • Double pigeon pull (head raised for ab work)
  • Spinal twist
  • Scissor stretch (head raised for ab work)
  • Slow Freddie Mercury with a leg raise stretch (“Farrthing stretch”)
  • Banana on RIGHT side
  • Superman
  • Banana on LEFT side
    7 PAX (1 FNG) – Moth Balls, Sir-Mix-A-Lot, Ergo, Goldilocks, Blart, Bottomless (AOQ), Scout Team (FNG)
    Inspiration for today’s workout came from my recent trip out of town.  Spent 4-5 days away from my normal routine with my wife (sans children) and really appreciated the opportunity for recovery.  Often, we busy ourselves with daily routine, obligations, etc. and neglect the need for rest and recovery.  Felt like demonstrating its importance with our physical bodies was a good start, but also challenging the PAX to seek opportunities to recover and care for our spiritual and emotional needs as well.  This is where longevity and true quality of life occurs.

Prayers: Ergo returning to work after being on 2 week vacation; Moth Balls selling his home and the stresses associated with that.
Appreciated the PAX encouragement today in doing something different than the normal.  Each time that I am given an opportunity to Q I want to provide something new or different that both challenges the PAX to get better but also gives them a new perspective.  I hope that was accomplished today.
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