PAX: Early Bird, Fast Lane, Journey, Threeskin
AO: Beast Ridge
73 degrees and Very Gloomy
This is F3. I am not a professional. Modify if necessary. Push yourself and have fun
SSH ICX15, Broga – Forward Fold – Pike – Up dog – Pike – Up Dog – Pike – walk in and stand, 3rd Grade Exercises ICX15, Left over right toe touch, Right over left toe touch
King of the Road
We needed to travel (again) today so we set off on our mosey. I had planned for a few stops along the way to do some exercises.
1st stop – Bath house – “Armchair Quarterback” – Wall sit (that’s the chair); Balls to the wall and hand walk to the other end of the wall (that’s the arm). We did this twice.
Mosey to far pavilion
2nd stop – Pavilion – This pavilion has a lot of nice heavy tables. So, naturally we need to pick them up. 1st – Derkins ICX10; 2nd – calf raises with coupon (table) ICX15; 3rd – Bent over rows with coupon (table) ICX15; 4th – Reverse Inverse Lat pulls with coupon (table) ICX10; 5th – Super Dips (Feet up on the next table) – ICX10
Mosey to Bass Pro
3rd Stop – Ab work – LBC ICX20; Spongeman ICX10; Supermans with left and right lean
Mosey back to flag
Overall trip was 2.5 miles
COT today was about doing things that we are not comfortable with. I pointed out that we were all middle age-ish, all overweight-ish, all out of shape-ish, and weren’t built for running distances. So, how do we get better?? Run. Life is the same way. We must face things that we are not great at or comfortable with and get better.
We talked about flag football and how sore we were. next time we need to do that at the Beast
10/13 Training Day
Candu at Hill City Tuesday
Vila at the Beast on Wednesday