More Pain than Rain

More Pain than Rain

At #F3Bagpipe 12 gentlemen sought shelter from the forecasted rain in the BV parking deck. There was more pain than rain.

Thang

Mosey to the Ballantyne Village parking deck basement.

Dynamic stretching (butt kickers, high knees, karaoke, bee skip)

COP:

• Elbow plank w/ alternating leg lifts x 20 IC
• Elbow plank w/ leg lift holds
• Sideways elbow plank, raise/lower hip x 20 IC (each side)
• Sideways elbow plank w/ leg lifts x 20 IC (each leg) #crowdpleaser
• Merkins x 20 IC
• Squats w/ calf raise x 20 IC
• Jump Squat (hold at bottom, jump on command) x 10

2 Steps Forward, 1 Step Back

At far end of straightaway in basement, split into 2 groups. 1 group runs while other in people’s chair.

• Run forward 2 pillars, backwards 1 pillar.  Repeat to end of straightaway.
• Run backwards 2 pillars, forward 1 pillar.  Repeat to end of straightaway.
• Run forward 3 pillars, backwards 2 pillars.  Repeat to end of straightaway.
• Run backwards 3 pillars, forward 2 pillars.  Repeat to end of straightaway.

Weird Wall Stuff

• 10 Mike Tysons (Plank w/ bottom of feet against the wall. Squat motion towards the wall, back to plank, then merkin) at the bottom of the ramp.  Run up ramp, then 10 merkins at the top. Mosey back to start.
• 10 Mike Tysons w/ feet elevated on the wall.  Run up ramp, then 10 merkins at the top.  Mosey back to start.
• 10 8-count Tyson Donkey Burps (combination of 8-count burpee, donkey kick and Mike Tyson).  Run up ramp, then 10 merkins at the top.  Mosey back to start.
• 10 crab kicks (Crab walk pose, facing wall.  Raise 1 foot up against the wall, then other foot so that both feet are against the wall.  Then lower one foot back to ground, then other foot back to ground).  Run up ramp, then 10 merkins at the top.

Mosey back home.  Stop in a side lot for 1 minute of Mary.

• 2 up 1 down x 10
• LBC’s x 10

Moleskine

Most of COP and the forwards/backwards sprints were inspired by the FIFA 11+ warmup routine.  Look it up.  YHC experimented with a few ideas near the end.  None of them went over especially well, but that’s ok. You never know until you try.  Thanks for playing along.  Shout out to Mighty Mite for leading the pack on the ramp sprints.  Thanks to Bucky and Morning After for the opportunity to lead.

Announcements

• Stone wall rebuild at Providence Presbyterian Church this Saturday.  See Haggis or Frehley’s Comet for details.
• F3 Brolympics – Sat, Apr 22nd @ 6AM @ Community House Middle School