July 13th, 2016 By Sid Vicious

5 of Harrisburg’s finest got out of bed for some recovery stretching.  YHC had some new ideas including a tennis ball.  The work out went like this…

Warm up

1. SSH (ic) X 15
2. Windmills (ic) X15
3. High Knees oyo X15 each leg

The Thang

Runners Stretch Sequence

1. Bridges X20
2. Clamshells X20 (L)/(R)
3. High Pigeon stretch (L) – 30 seconds X 2
4. Low Pigeon stretch (L) – 30 seconds X 2
5. High Pigeon stretch (R) – 30 seconds X 2
6. Low Pigeon stretch (R) – 30 seconds X 2
7. All the time 10 seconds X10
8. Sideways leg stretches X20 (L)/(R)
9. Nerve Glides X20 (L)/(R)
10. Toe Flexes X20 (L)/(R)
11. Bridge with march X20 (L)/(R)
12. Runners stretch 30 seconds X 2 (L)/(R)

Tennis Ball Sequence

1. Standing tennis ball squeezes – max power for 1 second release X 20 (L)/(R)
2. Glute Massage – On 6 bend both knees, (L) foot over (R) knee – roll around flapjack – 60 seconds (L)/(R)
3. Upper Back Massage – tennis ball under your entire upper back roll around – 60 seconds
4. Front shoulder massage – lie face down; tennis ball under (R) shoulder roll out shoulder and chest – 60 seconds (L)/(R)
5. IT Band massage – lie down on (L) side; place tennis ball under (L) hip roll down to knee – 60 seconds (L)/(R)

Moleskin

• Thanks for the opportunity to lead it always an honor
• F3 Intimidators game tonight at 7:05
• F3 Dads and 2.0 workout 7/16 at 7am followed by breakfast
• Thought for the day, 1 Thessalonians 5:11 “Therefore encourage one another and build one another up”
• A terminally ill young man Jacob Priestly’s 14th birthday is 8/28.  His mother requested birthday cards – hoping to reach 10K for him.  His address is PO BOX 855 Queen Creek, AZ 85142 if you feel lead.
• Good work this morning fellas!

Harrisburg, Warrior One

---