Richard Simmons Spotting?

4 Strong F3 faithful joined up in town center to stretch a bit and focus energy and thoughts on one body part at a time.

Warm up (in cadence): SSH x10, IST x10, Windmill 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, 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 / Ball / Happy 2.0


  1. As always, it was an honor to lead this morning gentlemen. Thanks for the opportunity.
  2. Outstanding work and focus this morning by the PAX! Great to see you out for recovery @Birdcage!
  3. Although the calf sleeves my look a little Richard Simmons esque, YHC thinks they provide benefit on the runs… so they’re staying in the wardrobe. The M says that she’s glad we work out before she wakes up… to save her from viewing the outfits.
  4. HDHH tonight at Three Monkeys… @Riptide on Q.
  5. Harrisburg food pantry is always in need of donations.

Keep pushing (and find time to recover too) – Clueless

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