July 26th, 2017 By Clueless

4 Faithful F3 Men got their stretch on beside the Abington Pool this morning. With no particular plan in place, YHC asked the PAX what was ailing them… two came back with hip/IT band needs. So, that’s where the focus went (most of the time).

Warm-o-rama: high knees, butt kickers, ball kicks, arm circles, neck stretches

Thang: Standing IT Band cross-overs, forward fold series, yurpees, cat/cow, gate progression to half knot, spinal knee hugs, spinal balance w/ knee/elbow touches, seated hamstring, cobbler, eye of needle progression, ball rolls, plank tap mericans, warrior series.

COT w/ RoadWarriors… @FlipPhone took us out

Moleskine:

1. Solid focus by the PAX! Honored to lead!
2. A first appearance at broga by @Helga. Hope the stretching helped.
3. @Wexler, after an early test run of fork finger 1, was glad to see YHC still standing in the parking lot when the runners launched. #RunningIsStupid
4. @BanjoBoy, in IT Band recovery mode, was killing it. #CantPressGasPedalHardEnoughToMakeItOnTimeWithThisITBandPainImExperiencing

Announcements:

• Prayers for @MFlipPhone cousin. Prayers for @TotalPackage’s son.
• Dri-Tri at the White Water Center on 9/2. A triathlon where you don’t get wet. Sounds like an awesome time!

 

Warrior One

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