BRR Training

  • When:08/30/2017
  • QIC: High Tide
  • The PAX: Cocktail, Fireman Ed, The Wall, Purell, Arena, Swiss Miss, Chopper (R), Lois, High Tide (Q)


BRR Training

9 pax posted, little did they know, to give dry-runs of several post-BRR run cool-down mobility sequences.  Aaaand, they got a little mobility work in for themselves while playing Name That Tune with movie scores.  Best of all, they didn’t even have to run or pre-run.  Not a bad start to the day…

The Thang

#disclaimer

Savasana  – aka Corpse Pose

Devotional – What does it mean to “fear God”?

COP:

  • Bridge – double then single legs
  • Plank – high and low alternating
  • (Fine, we’ll do J. Lo, Fireman Ed, just for you…)
  • J. Lo
  • Imperial Walker – #crowdsurpriser
  • Prying Squat – #ditto #crowdsurpriser
  • Sun Salutations – 1 IC, 2 OYO
    • forward fold, halfway lift, forward fold, high plank, low plank, up dog, down dog, hop into forward fold, rise up arms overhead

Lunge Series:

  • Low lunge
  • Balancing low lunge
  • Crescent lunge
    • Optional quad stretch – no takers
  • Prayer twist from lunge
  • Groin stretch from lunge
  • Runner’s lunge, toes down
  • Runner’s lunge, toes up
  • Flapjack onto other side

Lower-leg stretches

  • Kneeling Achilles stretch
  • Front ankle stretch
  • Toe stretch

Pigeon Series:

  • Ball squat
  • Pigeon forward fold
  • Pigeon back bend
    • Optional quad stretch – a few takers
  • Head-to-knee fold
  • Revolved head-to-knee
  • Flapjack onto other side

Gentle stretches:

  • Push the wall (not The Wall, the wall)
  • Clock-face stretch, 3 o’clock
  • Clock-face stretch, 1 o’clock
  • Clock-face stretch, 9 o’clock
  • Clock-face stretch, 11 o’clock
  • Wide squat (aka prying squat)
  • Tight squat (aka ball squat)
  • Kneeling (aka toe stretch)
  • Rishi twist – both sides
  • Seated forward fold

Reclining Twists:

  • Figure 4 – both sides
  • Reclining Half Lord of the Fishes – both sides – #crowdpleaser #winnerbestname
  • Cross-legged reclining twist – both sides

Savasana – Corpse pose

COT

Announcements:

  1. BRR drivers are always welcome – High Tide’s team could use another
  2. F3 Golf – benefitting the F3 Leap Foundation (to support expansion efforts) – is Oct 27th.  Sign up.  And/or consider a hole or other sponsorship.

Naked Moleskinne:

It’d been too long since YHC had posted at Gumby (4, 5, 6 weeks?), so it felt great to get back in the ol’ Scout Hut.  All this running junk has created a real need for some limbering of the limbs, not to mention the 2nd F opportunity.

YHC had been putting together some short stretching routines for post-runs on the BRR, so the opportunity was taken to try them out on the pax, despite the fact they weren’t coming off a run this morning (no pre-runners).  So, we had a slightly more active warm-up this morning, before jumping into the stretches.  Overall, these routines should work, although the Gentle Stretch sequence may be modified or replaced.

Today’s tunes were courtesy of a Hans Zimmer-seeded station on Slacker.  Mostly movie tunes (Inception, Black Knight, Star Wars, Skyfall, etc) but a few non-theatrical scores slipped in, which were quickly dismissed.

Thanks, as always, for the opportunity to lead and for playing along.

Aye!

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Lois
6 years ago

#WellActually High Tide, I did a pre-run. On a totally unrelated note, Fullwood Lane needs some sidewalks, especially when some pax went running that way thinking it was sidewalked.

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6 years ago

[…] Good crowd this morning. Thanks for putting up with another lower-body-heavy workout as part of my continued recovery from BRR agony. Next time I Q, I’ll sprinkle in some old favorites for balance/core, like tree, dancer, chair and half moon. I promise. Admittedly, a lot of the workout, especially the lunges, were cribbed from High Tide’s Q a couple of weeks ago. […]

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