November 12th, 2014 By Clueless

Four strong F3 men met up for some core cardio interval work with stretch recovery mixed in. It went a little something like this…

Stretches x 60 secs, Core Cardio x 30 secs each move

• Downward Dog
• Split lunge agility, low switch kick, double switch kick, high switch kick
• Standing Forward Fold
• Static uppercut, jack feet uppercut, hop forward/back, hop side to side, alt speed knee, alt speed knee fast
• Lunge Hold
• Twisting X Lunge high, twisting X lunge lower (touch knee), twisting X lunge lower (touch shin), twisting X lunge lower (touch ground)
• Garland Pose
• Squat walk, deeper squat walk, deeper squat walk (touch ground), Air plank jumps
• Warrior One
• T squat pulse, T lunge pulse R, T lunge pulse L, Rotating T Twist
• Triangle
• Burnout – Alt speed knee fast, Twisting X lunge (touch ground), Air plank jump, Rotating T Twist
• Tree
• High jump in place, Control jump side to side, Double hop rotation, Single hop rotation (180)
• Reverse Warrior
• Hammer kick L, speed kick L, hammer kick R, speed kick R
• Bridge
• Shuffle feet, shuffle feet w/ hop up/back, shuffle feet w/ squat, shuffle feet w/ up/down
• Cobbler
• Plank tap R/L feet, plank tap R/L hands, plank tap opposite feet/hand, plank lift opposite feet/hand
• Upward Dog
• Burnout – Single hop rotation, speed kick L, speed kick R, Shuffle w/ up/down, plank lift opposite feet/hand
• Pigeon
• Mountain climbers, running spider lunge, body sprint, body run
• Cool down stretching x 3 min

Nakedman Moleskin:

1. Great work this morning fellas! It was an honor to lead. I hope you enjoyed the variety. I also hope you got a little sweat rolling.
2. Great to see you back @Rooster. Those speed kicks will be second nature next time.
3. Way to stay strong @Othello… the coordination effort makes you forget about the cardio effort.
4. Solid effort @Riblet! All this stuff won’t seem so crazy as you age.

Harrisburg, Warrior One