6 runners showed up at 5:00 to hit Lone Pine while 4 PAX showed up for an EC ruck. 26 posted for Rameses on what felt like a spring morning in December. Rameses is typically a veteran group so while I wanted this AO to participate in Form Week and help reinforce how important form is in our daily workouts, I wasn’t sure this group needed much help. I was happy to have 3 FNG’s show up so it gave me the perfect opportunity to stress both form on a few of our more popular exercises but also stress the importance of the form of a typical F3 workout. Those who have traveled outside of our region to post recognize first hand that F3 is bigger than our small group and the consistency and structure of our F3 workouts is extremely important. We reinforced the verbiage and cadence count we should use each and every day. The veterans were tired of hearing me talk so we were off after the disclaimer.

Warmup: SSH, Squats (form stressed as this typically an ugly exercise when you look around), Imperial Walkers, Merkins (form stressed again here), Mtn Climbers

The Thang:

Head to THWM for a Jacob’s ladder. Burpees at the bottom and jump squats at the top. These exercises were picked because form makes or breaks both of these. You can cheat yourself on each of these or you can do them right and get a lot stronger. Proper form was stressed even if you had to slow down to do them right.  One wrinkle on this ladder was that on reps 3,6 and 9 you go all the way to the bottom, bottom of THWM. YHC noticed after 10-15 minutes of this exercise that many were struggling. I didn’t want the FNG’s to never come back so I called an audible and cut it short for some ab exercises: Flutter kicks, Heels to Heaven and WWII’s – form emphasized on the WWII’s to make sure you don’t pull on your neck to come up

Mosey to the handrails towards the tennis courts:  15 x dips, 10 x derkins and 10 x pull-ups. Repeat

Mary:  Russian Twist (short stable twist, don’t exaggerate the twist and disengage the abs), Ring of fire with 5  merkins each (keep the plank straight and drop a knee to rest versus pushing your butt in the air),  LBC’s (hands in front of you so you don’t pull on the back of your neck).

COT: Welcome 3 FNG’s Lowball, Blue Hen and Backsplash.   Backsplash was a fantastic name after he took a quick respite to the woods to spill merlot.  2nd F next Wednesday evening at Top of the Hill at 7:30. Holiday party at The Strowd next Friday at 6:00 (bring your M with you).

SP