THE SCENE: Clear skies, cool fall breeze, 65ish
F3 WELCOME & DISCLAIMER: Done!
WARM-O-RAMA:
Mosey for a bit, then SSH, Moroccan Night Club, Knoxville Cherry Pickers, Sideways Cherry Pickers, LG arm circles FWD/BWD, Mosey to the coupons
THA-THANG:
Isometric movements with weights as a recovery workout for IPC off day. Range of motion and control with coupons.
- 20X 8 count curls, mosey, 20X 8 count curls
- 20X 8 count squats, mosey, 20X 8 count squats
- 20X 8 count overhead press, mosey, 20X 8 overhead press
- 20X 8 count kettlebell swings, mosey, 20X 8 count kettlebell swings (yes, in slow motion)
- 10X 8 count American hammer
- Long mosey back to flag
MARY:
Atlas Shrugged
COUNT-OFF & NAME-O-RAMA.
8 PAX
CIRCLE OF TRUST/BOM:
Recovery takes discipline – to slow down and sometimes do nothing (or something that feels like nothing) as a planned part of an intense training period can payoff big time in performance. Recovery workouts after intense exercise like the IPC workouts can help prevent injuries from overtraining.
MOLESKIN:
The workout was disappointingly slow at first, but a few winges were heard as the isometric exercises did their work, especially when we got to the “slow-motion” Kettlebell swings when there was no momentum to raise the coupon on either end of the pendulum. Thanks for the honor of leading the Q, you all are an inspiration to me.