April 6th, 2016 By Clueless

4 of Harrisburg’s finest F3 Faithful joined up for a stretch recovery session this brisk morning. YHC had nothing particular planned so the focus turned to legs, hips, and back (always problem areas) and went something like this…

Warmup: Slow high knees, Slow butt kickers, Small arm circles forward/back, Big arm circles forward/back

Thang:

• Swan dives to forward fold series… mix in some upward dogs and downward dogs for howl at the moon
• Warrior series – runner’s pose, deep lunge, crescent, warrior I, warrior II, triangle, side angle, reverse warrior, warrior III
• Superman & Rocketman series – 3 times each with static holds, 3 times each with 5 pulses, Cat to Cow to release the work
• Table to Spinal Balance, to Spinal Balance w/ Elbow to Knee taps, to Awkward Airplane to Gate to Half Knot
• Ball roles to Happy 2.0’s to Garland to Crow
• Eye of the Needle series to Hamstring to Crossover Hamstring to Quad
• Seated Hamstring to Spinal Twist to Cobbler

COT as #RoadWarriors return, @SunDial took us out

Stretchy Moleskin:

1. Enjoyed it fellas! Thanks for the opportunity to lead and for the Fellowship!
2. Not much #mubblechatter this morning (baby seals may have been spotted though)… just PAX focusing on doing good things for the body.
3. #TClaps to @Gamma for the pre/post ruck.

Announcements:

• Harrisburg 5K this Saturday
• Wings of Eagles next Saturday
• Volunteer opportunity 4/22 at the Salvation Army Soup Kitchen in Concord – see @SoloCup and read email that went out last night

Keep pushing – Clueless

Harrisburg, Warrior One

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