TL:DR version

Have to stay off my left calf. I may miss some things or get the order wrong, since I had to modify my plan heavily.  We destroyed some quadriceps…

We took a stroll to the empty side of the AO parking lot and circled up for some

1. Low Slow Squats
2. overhead claps
3. merkins
4. “under the fence” merkins x 7 (can’t find in the exercises, but I know it’s common, accidentally fired my left calf and almost ate pavement, I had to stop and had everyone get up)
   1. Start in down dog
   2. bend arms like a Carolina dry dock
   3. keep them bent and push up into Honeymooner
   4. Reverse to down dog
5. Stretching from sumo position, drop the six and extend each leg with the toe up

Next we partnered up for some modified Dora.  Each mover would go one way and start the stationary exercise when they got to the end, while the partner did the moving exercise.  The length was from one center line to another (about 19.5m)

1. Toy soldiers – Squats x100
2. Leg Sweeps – LBC x200
   1. Recommended modification for the sweeps was to squat with the six just above ground, extend the left leg and shift with the six almost dragging, bring the feet together, turn 180, extend the right, and continue)
   2. Deacon has SOLID sweeps
3. A bit of talking about encouragement, and how we as men, (especially YHC) can easily tear down someone without thinking about it
4. Open Tee Stance  walk – high knees across the body x300
   1. Open Tee Stance – walking with toes at 45’s away from center, the back knee is just above the pavement, and the front foot lands directly in front, come up and step in front of the back knee.  This kills the quads
   2. High knees across the body not  unlike the imperial walker, but higher and combat oriented
5. 10 count to breath
6. 10 burpees
7. 10 count again
8. Squat walking, with ducking and double punch – flutter
   1. At this point we changed it up to just two lengths, no counting, just flutter

Circle up and get some more leg stretching like in the warmup.  But that was just the interlude.  Some more circle exercises were on their way

1. Forward split circular fingertip pushups
   1. Legs out with toes up, on your fingertips, sway back going down, and forward over the hands going up
2. Horse Stance (Al gore, if you want) and 100 2-count punches
3. Horse Stance and 25 2-count upper cuts
4. 15 Imperial Walkers
5. 15 Hillbilly Walkers

Finished with some forearm stretching and back to COT where we did Name O Rama (and my phone decided not to continue recording after 2seconds), and welcomed FNG “Shazam” to F3!! Announcements and prayer and break for the day.

Background on the modification

I’ve got a massive backlog of exercises that don’t involve running, carrying people, and the normal, exhausting, certain-death at other AOs.  Most of these revolve around my shaolin background, and I had built a fun tour of the DT Fort Mill around them…  But fate or my body had other plans…

Early AM yesterday YHC was leaving my son’s school conferences and hopped off the curb onto my left foot and the same muscle pull I experienced at the Hive two weeks ago reared its ugly head. I once again got the chance to hobble around town like someone had given my calf the Tonya Harding treatment.  I thought my number was  up.  I sent messages looking for a backup Q and began praying that when I woke up in the morning I’d be healed.

That didn’t happen.  But the spasm or whatever it is calmed down enough that at 0400 this morning I could put weight on the left without too much pain.  So I geared up and drove down to Footloose in the delightful weather we’re having, and selected exercises that didn’t require anyone to fire their calves.