Gumby is refreshing in that it is the antithesis of a typical F3 sufferfest — but when one is coming off his inaugural Blue Ridge Relay experience, even the most basic of things (like “walking” or “standing up”) are sufferfests.
Anyway, enough about YHC, here’s what went down in the Scout Hut this morning:
THANG
Disclaimer. YHC is not a professional, and you should modify as needed, because the Q is probably going to be modifying.
Corpse for devo
Start moving legs and feet, stretch arms over head
Knees up for windshield wipers, left, right, left, right, etc.
Grab a strap or rope. Wrap around left foot and bring your leg straight up. YHC reminded himself (and the PAX) to breathe, and to deepen the stretch on each exhale.
Flapjack to right. Flapjack back to left, the back to right, then both legs, protractor style. The idea was to get to 90 degrees. YHC was not quite there.
Sit up, feet together for butterfly.
50 leg flaps, then press knees to the ground.
Move to table top
Do a series of cat/cow
Move to “fire hydrant.” Seriously, someone else came up with that name. Again, we’re blaming High Tide here. But, for the uninformed — from table top. move right leg out at a 90-degree angle. Hold it, then make circles clockwise, then counter, then back to hold.
Flapjack on fire hydrant.
Child’s pose — moving to the right and the left to get some side stretches.
Plank, then through Sun Salutation:
Plank
Up dog
Down dog (holding and walking the dog)
Halfway lift
Full fold
All the way up
Repeato 3x OYO
Move to low lunge
Frame front foot
Move to balance (or “cheerleader”) pose
Arms up and stretch back into crescent
Throw in a quad stretch by grabbing the back foot, if you so desire.
Back to balance
Back to frame
Repeato, sun salutation, then flapjack, end with another sun salutation
Move to runner’s lunge
Back knee on mat, front leg straight, toes pointed straight
Rotate toes up — if you so desire, frame your front foot/leg (PAIN)
Flapjack
Sun salutation, meet in mountain
Right foot back, into Warrior 1
Warrior 2
Lean forward
Peaceful warrior
Warrior 2
Turn to the wall in the “Star” pose, slooooowwwwwwwly lower into a deep stretch. Hands on mat/floor. Walk hands back to try and reach behind. Then to the left, then to the right.
Slooooowwwwwwwly come back up into star.
Warrior 2
Warrior 1
Mountain
Flapjack — this time, when we go down to the ground on the deep stretch, eave left hand on the ground, rotate right arm up and twist. Flapjack.
Slowly come up and finish warrior set.
Head into down dog
Swing left leg back and through for pigeon.
Untangle
Flapjack
Untangle
One more sun salutation
Back to corpse
Devo redux
Time
—30—
ANNOUNCEMENTS
Clear your calendars, because in two weeks (9/27), Gumby turns one! Swiss Miss said there would be a celebration, but no cake. I think we should get a smash cake. I decided to look back at the BB from the maiden voyage — I forgot about Horsehead’s industrial mat from the auto parts store.
Hey, want to Q at Outland at some point in the 4th quarter? Talk to Madison, as he is filling slots now. The workout meets Saturdays at Sun Valley Middle School.
The Fourth Annual F3 Golf Classic — Friday, Oct. 27 at Olde Sycamore. Details and registration at F3golf.com.
SKINE OF THE MOLE
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.
I know the various stretches helped me out on the course (and I saw a lot of folks doing our staples out there) and I do feel good this morning after the good stretch session. Learning that stuff at Gumby was invaluable in BRR prep and during the relay itself. I literally wouldn’t have been able to do it otherwise.
Only real mumble chatter came from the corner with Swiss Miss and Tweetsie, but there was plenty of it. Guess that was important Site Q business they were discussing.
Welcome to site FNG Belle … and is Chopper a site FNG as well? Also, good to see No Regerts again … still one of my favorite F3 names.
As always, I’m grateful to lead the group. Thanks be to Swiss and Tweetsie for the opportunity.
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