Thursday, June 13, 2019 – Gilchrist
“Where the Party At?”
QIC: Wiseguy
PAX: Evel Knievel
Lord’s Prayer @ 0525
So I guess everyone is pre-gaming for the 2nd F tonight?
Part I: Easy Warmup
- Forward jog
- Back pedal
- Shuffle
- Carioca
- Butt kicks
- High knees
- Frankenstein
Part II: Upper Body, Back, Abs Stretches
- Arm circles
- Vertical reaches
- Horizontal wraparounds
- Tricep stretch with arm across the body
- Side oblique stretch
- Good mornings
- Band/towel over back
- Arm over the back band pull
- Wall angel
- Seated spine stretch (half-twist)
Part III: Lower Body
- Hip extensor warmup (one leg sways forward and back)
- Hip abductor/adductor warmup (one leg sways side to side)
- Groin stretch in a squat position
- Legs apart, forward bend with ankle grab
- Legs apart, one hand on the ground and other hand to the sky (modified Triangle)
- Hamstring transitions (with towel)
- Forward grab the foot while seated
- On your back with same leg in the air
- Same leg over the other leg on the ground (additional side oblique and hip stretch)
- Quadriceps stretch (with optional ankle grab)
- Frog stretch
- Calf stretch in downward dog position
COT:
- Quick COT as there was only two of us.
Update on Qs:
- Friday Meadows – Guns n’ Roses
- Friday Southwood – Tron
- Monday Chiles – OPEN
- Monday Leon – OPEN-“ish”
- Tuesday Gilchrist – OPEN
- Wednesday Chiles – OPEN
- Wednesday Winthrop – Jugs
- Thursday Gilchrist – OPEN
F3 Tallahassee Google Calendar Links
F3 WordPress link: https://f3tallahassee.com/f3-calendar/