Cardio, Core, and Recovery

Four men, resisted the Siren song of the Fartsack, braved the unknowing Gloom,  to find the brief respite that only our Wednesday morning session of Warrior One can bring.

The Thang

One & One

• SSH
• Squats
• Mountain Climbers
• Freddy Mercurys
• Mericans

One minute of each

Stretch

• Mountain/Forward bend
• Runner’s Lunge/ Crescent (each Side)
• Down Dog/ Up Dog
• Calf stretch (each side)
• Quadriceps stretch (each side)
• Shoulder stretch (each side)

Repeato x 2 (20 seconds each)

Abs of Steel

• 20 Flutter Kicks
• 12 WWII Sit Ups
• 14 Mason Twists
• 10 Side Dips
• 10 Body Saws
• 20 Elbow Plank Arm Reaches
• 10 Mericans, Lunge, Crescent

Repeato x 2

Stretch

• Sumo Squat
• Butterfly Stretch
• Happy Baby Pose
• Fire Hydrant Stretch
• Head to Knee Stretch
• Knee-to-chest stretch (each Side)

Repeato x 2 (20 seconds each)

Mary w/ Road Warrior

• 20 Flutter Kicks
• 12 WWII Sit Ups
• 14 Mason Twists
• 10 Mericans, Lunge, Crescent

COT w/ Road Warrior

Moleskin

1. Thank you for indulging me in a day of recovery
2. Not a whole lot of chatter, but we did put in a strong workout.
3. @Capri is looking for someone to take @Gapper’s Mudrun spot.  It’s a lot of fun if you’ve never done it
4. Harrisburg 5k registration is open: http://www.active.com/harrisburg-nc/running/distance-running-races/harrisburg-5k-2015

Peace,

Solo Cup