December 16th, 2015 By Clueless

4 F3 Faithful met up at Town Center to work on flexibility and core strength this morning… with a particular focus on the lower back (thanks to @TheMagnificent’s rock toting bootcamp yesterday). Here’s what transpired:

Warmup: High knees OYO, Windmill IC x10, Yerpee OYO x5

Thang:

• Mountain pose w/ neck rolls
• Eye of needle progressions to straight leg hamstring stretches with I.T. Band Crossovers
• Ball rollers, Happy 2.0 rollers
• Cat/Cow, Spinal balance, Spinal balance alt knee/elbows, Plank series (low, high, hand taps, feet taps, alt taps)
• Plank, crocodile, up dog, down dog series
• Lunge series (runner’s pose, low lunge, crescent, warrior one, warrior two, reverse warrior)
• Forward folds to chair and twisting chair poses
• Standing quad stretches to royal dancers

COT

Moleskin:

1. Strong work by the PAX this morning. Some hip lockups and muscle fatigue… just shows we all benefit from some stretching.
2. YHC had some severe lower back tightness this morning… thus, the lower back/core focus this morning. @HoneyDo was feeling some tightness in the back this morning from the rock toting too.

Keep pushing – Clueless

Harrisburg, Warrior One