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F3 MeCa | October 20, 2019

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Keep Rollin’ Rollin’ Rollin’

  • When: 01/09/19
  • QIC: Helga
  • The PAX: SidVicious, Helga

Two H’burg broga warriors opted for the smartest workout of the week on this breezy morning with a chill in the air. YHC dusted off the tennis balls for a mix of stretches and poses while rolling on tennis balls in tube socks (starting to sound a little weird). Here’s how it went:


Ear to Shoulders (20 second count)

Chin to Chest (20 second count)

Ear to shoulder with a gentle assist (20 second count)

Chin to Chest (lock fingers behind neck – 20 second count)

Right arm  in front of chest (left arm locking) 20 second count  2x Repeato

Left arm in front of chest (right arm locking) 20 second count 2x Repeato

Chest Stretches With Clasped Hand  — Hands behind head; pulls elbow back 20 second count 2x Repeato

Front kicks x20

Alternating butt kickers x20

Ankle rolls x20

The Thang:

Mountain Pose (deep breathing – 5 x)

Raised Hands Poise (deep breathing – 5x)

Raise Hands to Padasana Pose (Hand to Foot Pose – 5x)

Tennis ball – shoulder rolls on the wall (each shoulder – 10x)

Tennis ball – People’s chair — upper back – 10x

Towels down – in Table position

Cat and Cows

Child’s Pose

Child’s Pose to Cobra Pose

Child’s Pose to Side Stretch Left

Child’s Pose to Side Stretch Right

Child’s Pose back  to Cobra Pose

Tennis ball – jaw roll

Tennis ball – Kneedy Ball rollers

Tennis ball –  Hipsters  rollers

Tennis ball – Hamstring medley rollers

Tennis ball – Calves rollers

Tennis ball – Neck rollers

Tennis ball – shoulder rollers on ground

Tennis ball – IT Band rollers

Eye of Needle progression

On your feet – Tennis ball – People’s chair – lower back rollers

COT w/ Road Warriors


  • Strong work today @SidVicious – nice #mumblechatter about DaBears, missed field goals, and Tarheel basketball.
  • T-claps to @Clueless for the pre-run with YHC this morning; it was a good way to warm-up. Thanks for the slower pace #JustTryingToKeepUp
  • Continued prayers for a speedy recovery for @Wexler and @Exit54 for their football injuries during the Mud Bowl
  • Prayers for a speedy recovery for @starsky’s hand injury and good news from the scan
  • Remember to sign up for the Gremlin on 1/19
  • Remember to also RSVP for the Winter Gala on 1/26
  • Please confirm on Slack if you’re interested in CPR class.  There are 20 spots.  We have about 8 taken.  We will open soon to the rest of MeCa
  • On January 9, 2019

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