Form and Function
I was excited to Q today. I recently purchased Onnit Kettble Program and decided that we need to work on form at Ivan. We don’t always have to have an extremely intense workout and we need to work on form from time to time. I woke up early and ready to go.
On the way to the workout I saw a Black Bear. I knew today was going to be a good day. It was just outside the twelve oaks entrance on Green Oaks. Close to where Cowboy works. I hope he is enjoying is time off.
I arrived for EC and what do I see. Dumbo ready to leave Dawg in the dust. Lucky driving a non company truck, Dahmer looking ready to get after it. As always there was Pikachu’s SUV, but no Pikachu. It must be tough trying to run 5o plus miles a week. Sleep in not a priority for that man. Before we left 187 came to show us how it is supposed to go down. We began the EC trip leaving the Ivan parking lot. As we approached Cletus parking lot SlideRule and a shirtless, but not vestless, Banana Seat greeted us. Enough about them they didn’t attend Ivan. We ran up Stinson and Dumbo and Dawg made a left and everyone else made a right. As Dawg tried to keep up with Dumbo he started to fall behind. Then Dumbo probably did one of the shortest pick up the six in F3 history.
We then saw Bullseye and Aquaman on the baseball field looking at the ISS. As Dumbo slowed down to stay with me we finished the run with a couple of moments to spare. It was time to work on form and function. I did not see Axe running but he looked sweaty so he must have been out there.
Also I noticed ShamWow!!! was back in action which is nice to see.
EC: Dawgpound, Dumbo, Pikachu, Lucky Charms, 187, Dahmer, Bullseye, Axe
FNGs: Nope
Warm Up:
Bounce
Hinge
Torso Twist
BackStroke
Midget Hugs
Mid Back Stretch
Leg Swings
The Workout:
20 Second Hold Horn Split Squat Each Leg
10 Reps Horn Split Squat Each Leg
20 Second Hold Split Leg Row Each Arm
10 Reps Split Leg Row Each Arm
20 Second Hold Quarter Squat
10 Reps Quarter Squat
20 Second Hold Assisted Waiter Press Each Arm
10 Reps Assisted Waiter Press Each Arm
10 Reps Horn Reverse Lunge Each Leg
10 Reps Row Each Arm
10 Reps Half Squat
10 Reps Strict Press Each Arm
10 Reps Horn Planted foot Lunge Each Leg
10 Reps Across Row Each Arm
10 Reps Full Squat
10 Reps Bottoms Up Press Each Arm
20 Second Hold Horn Split Squat
10 Reps of Pax choice in the Lunge Series
20 Second Hold Split Leg Row Each Arm
10 Reps of Pax choice in the Row Series Each Arm
20 Second Hold Quarter Squat
10 Reps of Pax choice in the Squat Series
20 Second Hold Assisted Waiter Press
10 Reps of Pax choice in the Press Series
20 Kettlebell Swings
Mary:
Mini Turkish Getups
Reverse LBCs Bell over head
Homer to Marge Bell over head
Cat/Cow
Downward Dog
Pigeon Pose
Announcements:
Fourth of July convergence. Sounds easy.
T-Claps (Recognition):
New Fritter leader!!! Pikachu has now surpassed Dawgpound, Pablo and Dumbo in the most Fritters
Prayer:
All unspoken
Those injured
