F3 Medina

The Capper

Sat., Jul. 30, 2022

Active Recovery stations

Sat., Jul. 30, 2022 / 07:00 am - 08:00 am / Medina High School



@Wall-E and @Squealer posted for an intimate (perhaps in more ways than one, but in the interest of keeping this BB family friendly, assume I am referring only to the fact there were two of us ) recovery beatdown for this week’s version of The Capper.The Thang: We took an extended mobility warmup and followed it with 3 rounds of the following circuit with 90 seconds on and a 30.second break:1) Lunge hold, RL forward with baby arm circles in a forward rotation
2) DEEP () squats
3) Air Presses (laugh if you want, but it was 90 seconds)
4) Lunge hold, LL forward with baby arm circles in an aft rotation3 full rounds of that led to a 2 lap mosey and was followed with 6MOM around the horn style (or at least as much around the horn as two men can go ) which included the following:5 LBCs
10 V-ups
15 Scissors ()
20 Am Hammers
25 Big BoysTarget for active recovery is between 35-60% of peak heart rate. Except for the mosey at the end, we were in the sweet spot most of the time on this one. Thanks to @Wall-E for joining me and for the good conversation.