Backblast disclaimer: Strap yourself in because this is going to be a bit more detailed than my normal backblasts so this can be used for future reference as this AO gets off the ground…

5 gathered for the kick-off of The Fort’s first IR friendly AO.

1. YHC gave a short disclaimer of “don’t get hurt more and MODIFY as needed”.
2. YHC then took a quick inventory of current injuries so special attention could be addressed and quick weinke adjustments could be made in my little squirrel brain.
3. Partnering and picking up the 6 were enforced out of the gate, and throughout, as this AO is also heavy 2ndF focused.
4. If max heart rate is 220, we’re aiming for 50-60% for those keeping track b/c we want to get heart rate up so you break a sweat, but given the injury you may have, don’t overdue it and pay attention to your body.

I would encourage all future Qs and future attendees to pay mind to the above.  I think this will also support those headlock guys you’ve been working on forever (old, young, big, small, etc.) because the IR workout will/could require heavy modification, “you do you” mentality, but definitely 2ndF friendly to wet the FNG whistle for what F3 is all about.

After the basics were covered, we took off in a #slowsey fashion (slow jog / fast paced walk / you do you but pick up 6) over to the Founders bank parking lot for warm-up.

Warm up included:

• front and backwards big arm circles 10x / direction
• 10x windmills
• 10x cherry pickers
• back stretching led by Drop Thrill given his back injuries (which I liked this b/c it gives an IR guy a chance to do a stretch or exercise that helps them)
• 10x squats, merkins, lunges (Boss Hogg modified the merkins for superman hold due to his IR shoulder)
• More arm and shoulder stretching, quad stretches, hamstring stretching
• Core work: 20 LBCs, 20 flutter, 20 freddy

I would say encouragement and incorporating IR stretching and warm-up exercises that cater to IR PAX is key here.  I also think that extra stretching and Core work are key to a good warm up for the IR crowd but paying attention to what the IR PAX can do and ensuring you are attentive to their injury.

Next we moved on to The Thang!  #Slowsey over to the small park where the #Millstone monument is located, only to find out many of the PAX didn’t know this existed so they got a history lesson as part of their #DRP.  PAX were then instructed to:

• At own pace, up and down set of stairs 3x (or AMRAP for the 6)
• #Slowsey to benches by the park where you did one or all of 10x dips, 10x/leg step ups
• #Slowsey to small parking lot for core work 25x double count LBC
• More back stretching and hamstring stretches while on the ground
• #Slowsey down the sidewalk all the way back to Millstone for 20 calf raises (3x in all different calf raise directions) and/or 40 plank jacks
• Rinse and repeat
• Changes in the small parking lot for core work included 25x flutters, flipped over for superman and release 4x rounds, 10x gas pumpers or crunchy frogs depending on what you could do

As the PAX circled down the hill and faced Main St., the lovely aroma of BBQ took YHC’s attention to take everyone up Main St. to Pucker Butt where we did 30x squats, 30x merkins, 30x LBC (merkins were replaced with more core or more legs for Boss Hogg #Lucky).  Back down the hill and over to COT for some Mary.

Mary consisted of 10x American Hammers, 20x LBCs, 20x Flutters, and Protractor for the remaining min or two.

PAX then numbered off and name-o-rama.  YHC asked for immediate feedback from the PAX and the biggest takeaway for me was: pay attention to who’s in attendance, adjust as needed, make sure someone is with the 6 for encouragement / 2ndF….and if all else fails, have fun and most of all, don’t get hurt!  Had a great time, can’t wait for next week, we all broke a good sweat thanks to the push and the humidity.  Let’s keep this rolling and send me ideas, FNGs, don’t wish for guys to be on IR but if they are, send them our way!!

AYE!  Shady