After a visit from Homer’s ghost (story for another time) it was apparent YHC was on his own for the pre-run. The legs were not enthused about it but, hey, are they ever really? After a tour of the Medlock Bridge and Spalding triangle I was fully ready to try out some ideas with the PAX using the well-placed light poles at the PCTC town green.
Quick disclaimer and on to the warm up…
Full-grown arm circles
Mosey a couple of laps around the field
To get the juices flowing we started with station work
Mid-field: BB Sit-up x20 (call “Switch”)
Memorial: Dips on the wall (AYG)
Apparatus: Incline pull-ups (AYG)
Big Steps: Box jumps (AYG)
Rinse and repeat.
On to the promised pole dancing… There are 12 light poles around the circle so we did 2 easy laps:
First Lap: 1 Manmaker at each pole, Running between
Second Lap: 10 LBCs at each pole, Bear Crawl between
The PAX gathered at the center of the circle and did descending reps of Wide Merkins from 12 to 1, running to touch a light pole in between each set until all poles had been touched (giggling ensues).
The 10 minutes remaining was just enough time for a solid round of Lieutenant Dans to make sure everyone had wobbly legs the rest of the day.
Many friends/family affected by cancer, BallBoy’s mom’s surgery went well, Travel mercies for those missing
Now a solid year into my F3 life, I can say that it has been painful at times but physically I’m in the best shape I’ve been in years and certainly stronger than ever. Even better has been the friendships made and the support we provide each other. Keep up the good work guys!