Monday, September 14, 2020 – Crossway Ruck/NRA
“The Aftermath”
QIC: Wiseguy
PAX: Ron Swanson, Crab Legs, Wham-O, Willie
Part I: Lower Body
- Leg swings – forward and back, side to side
- Hip circle – clockwise and counterclockwise
- 90/90 drill – c/l arm goes over front leg and reach away (nonstatic)
- Three-way lunge – reach back; forward, 45 degrees, side
- Hamstring reach – straight front leg; reach forward and back
- Knee circles
- Traveling butterfly – hands back, move butt back and forth into and out of butterfly position
- Slow low squat and hold – do not lift heels; straight back, look forward; outward rotate
- Figure 4 stretch piriformis stretch
- Downward dog calf stretch
- Couch stretch
- Pigeon stretch
- Hip flexor stretch – lunge position; reach over front leg
- 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/band)
- 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)
Part II: Upper Body, Back, Abs
- Neck warm-up – yes, no, circles
- Arm circles
- Overhead shoulder reach – forward and back
- Overhead backward shoulder reach – starting from back
- Can opener – oblique directions
- Rolling crucifix – prone to shoulderblades on ground with one hip on ground
- Dead shoulder circles – “stir the pot” with your arm; legs apart and reach for floor
- Seated spine stretch (half-twist)
- Cobra
- Child’s pose
COT
Congratulations to all those who completed GORUCK events this weekend! It is definitely a good idea to rest and recover from all the stress and work on your muscles and joints.
I will be busy and out of town for portions of this week. I plan on returning to F3 on Monday.
Qs have been called. Please see links below.
F3 Tallahassee Google Calendar Links
F3 WordPress link: https://f3tallahassee.com/f3-calendar/