Injury. I imagine it happens to all of us now and then, but YHC managed to go 20 months without an F3 incident. Uncertain what caused it, but the ol’ left shoulder was in some serious pain a couple Saturdays ago. Unable to do anything chest up for the past two weeks, it’s been a blessing to have EC run options at The Eagle, House of Pain and Devils Ridge along with sites like The Goat and The Moose as well as spontaneous Saturday morning runs. That being said, MEs are tough to miss, especially the camaraderie – so YHC signed up for a Hurricanrana Q slot to get some time with the PAX and think creatively about a workout without arms…which leads to concepts like “LA LA Land” (Legs-Abs-Legs-Abs, Legs-Abs ad absurdum). 11 PAX showed up this past Wednesday for ME with 3 ruckers and 2 runners getting in some EC.

WARM UP
WMH x 10 IC
Imperial Walkers x 10 IC
Smurf Jacks x 10 IC
Seal Jacks x 10 IC
Run to the back of Hillandale Elementary School

THE THANG
Four corners were set up with pylons to mark the rectangle (25 x 50 yards). PAX were instructed to do Legs at the 1st corner, side shuffle to the 2nd for Abs, sprint to 3rd corner for Legs, side shuffle to 4th corner for Abs, then backwards run to beginning – Legs OYO until last man arrives, who leads all through a final count together. Q led 1st corner every time to gather and go. Sets as follows:
LEGS <<< >>> ABS
Tuck Jumps x 10 <<< >>> LBCs x 20 IC
Lunges x 10 IC <<< >>> Freddie Mercuries x 15 IC
Squat x 20 <<< >>> WW2s 20
Monkey Humpers x 20 <<< >>> Heels to Heaven x 20 IC
Johnny Dramas x 30 <<< >>> Flutters x 20 IC
Smurf Jacks x 20 IC <<< >>> Hammers x 15 IC

Partner up and continue the fun. One PAX performs Leg exercise, while other completes Abs, switcheroo. Only got through the first of a planned 5 sets:

Traveling Broad Jumps <<< >>> Wipers
Bunny Hops <<< >>> Hello Dollies
Dutch Skate  <<< >>> Box Cutters
Carioca <<< >>> James Bonds
High Knees <<< >>> Imperial Walkers

Run back to front of school

MARY
Honored the passing of Carol Channing by completing 1:30 minutes of Hello Dollies to….Hello Dolly!

ANNOUNCEMENTS / PRAYER
Welcome FNG Mittens!
Remember safety first. Near miss with a car at The Big Dance the day before due to PAX working out in the street. Wear the right gear, have people positioned in lookout spots, get another’s sixes at all times. If something seems off, say something to the Q or others.
2nd F Opportunities (that have passed): Thursday night at Beer Study and Friday lunch at Guasaca
Sal Pal took us out in prayer.

COTS
If you’re injured, take a break. If it lingers, go to the doctor. This seems like a no brainer, but let’s face it: we’re men. And we like to be tough and push through pain, etc. (Spoken by a guy who took 2 weeks to go see a PT and learned that it’s a rotator cuff strain, maybe a tear). Ain’t no shame in seeing a professional to get a diagnosis and start a healing process. Think about professional athletes that leverage those resources right away in order to get back in the game much quicker. Plus, we’re all in it for the long term, hoping to hear “Respect” said after our name for many, many years of healthy F3 activity — after most men have hung it up and let lethargy take its toll. Get after it…and get help when you need it. We’ll miss you when during recovery, but will look forward to seeing you back out sooner than later and farther into the future. Aye!