Slow and Deliberate

6 Strong F3 faithful joined up at the town center to work on strength, flexibility and balance. The focus this morning was on slow deliberate movements to work out the kinks from the days prior and to fire up some other areas.

Warm up (IC): SSH x10, IST x10, Merkins x10

The Thang: 1 minute stretch of muscle group to be worked, followed by 2 minute muscle group exercise focus

  1. Chest – Mountain Pose to clasped hands behind — Squatting chest press, Carolina Dry Docks, Merkins, Up and Under Merkins
  2. Calves – Downward Dog w/ alternating calf stretches — Calf raises (toes forward), Calf raises (toes inward), One foot hops over sidewalk cracks
  3. Back/Shoulders – Clasped hands in front w/ extension out rounding the back — Superman, Superman w/ lat pull, RocketMan, RocketMan w/ pulses
  4. Quads/Hamstrings – Runners pose to lunge — Air Squat, Step Back Alt Lunges
  5. Triceps – Pull arms across/Pull arms overhead — Wall Diamond Merkins, Table Dips w/ one foot on knee & switch
  6. Mary – Cat to Cow — Homer to Marge in slow 4 count up & down, W’s, Slow Squirm (hold 3 count each side)
  7. Chest – Huggers w/ full extension back — Stagger Merkins, Slow 4 count Merkins
  8. Calves – Alternating foot against wall for deep stretch — Calf raises (toes outward), Single foot hops in a cross pattern
  9. Back/Shoulders – Clasped hands in front w/ extension out rounding the back — Balls to the Wall, Plank Walk (single move back and forth)
  10. Quads/Hamstrings – Side Lunge onto toe w/ prayer hands — Jump Squats to Air Plank, One Leg Squats w/ knee raise balance
  11. Triceps – Pull arms across/Pull arms overhead (try to touch fingers behind) — Side Tri-Raise (side one arm Merkin), Table Dips, Hold Table for stretch
  12. Mary – Cat to Cow — Heels to the Sky w/ toe touches, WWII’s, Side Plank w/ Hip Raise

Cool down:

  • Corpse / Full body tension / Corpse / Full body tension / Corpse
  • Forward fold / flat back to half raise / runner’s pose / crescent (each leg)



  1. As always, it was an honor to lead this morning gentlemen. Thanks for the opportunity.
  2. Nice focus and concentration by the pax. The slow concentrated movements do tend to work the soreness out, while forcing you to focus on core stability.
  3. Nice mumble chatter on the side tri-raises… “Not meant for fat people”… “Not meant for anyone”
  4. Third F – Keep @Padre in your prayers as he journeys over to Ethiopia in the coming weeks. Ask for Strength to find ways to help others.

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