Complete 4 rounds of:
200m sprint
25 tick tocks R 35/54
25 tick tocks L 35/54
25 donkey kicks
25 swipers 15/20 (R+L+1)
200m sprint
25 stability rev back extensions
25 inchworm w/ tuck jump
25 V-up ball transfers
Post perceived exertion level to comments. Re-comment 24 hours later.
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"Old No. 7?" - It is a reference to what we get after doing these workouts for a while. Mainly we began to lack it because of our participation in #2 & #4. If overdone, we'll experience some of its' #5.
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You just can't beat good advice. Thanks Gatorguy! (From Comments) ...
"As someone with a medical degree and a Bachelors in exercise physiology and health promotion, I'd like to offer a little advice to all those of you that are suffering from Day #2 post work out pain.
#1: The first thing I've found to minimized the pain when I have over done it on the soreness scale (please refer to the GPP soreness scale) is to find a really comfy chair and sink down real low in it and try not to move at all. Try to play dead if you can, as even the slightest movement of your pinky will cause significant pain in the effected body part. (In my case just typing this has my quads screaming!! Oh the sacrifices I go through for the good of others). Of course this course of action is much more successful if you have others around to help you. I've found that kids need to be at least 3, preferable 4 before they are really effective "go getters." Again in my case I have 5 go getters and I am even selectively utilizing my wife who is laid up with pneumonia.
#2: If you find you are unable to implement plan #1 you may find it easer to just not sit at all for the next few days. (Ladies I understand this may become an issue for you in the ladies room, but hopefully there is a strategically located towel rod with sufficient structural support, or if in a public rest room try grabbing the top of the two side walls and suspending yourself. Anything to get the pressure off the quads.)
#3: Next, when walking try not to bend your knees at all. Yes you may look like a arthritic duck but that sure beats the pain. You may even be lucky enough to still have that old knee immobilizer left over from junior high. You will probably have to let it out a bit due to all of the edema In your quads, but that's ok.
#4: This is are real one. Good 'ol RICE: Rest, Ice, Compression, Elevation. I just had a mental image of all of The GPP PEEPs elevating their gluteus maximus in unison (think "here comes the boom" yoga class scene). Stretch, but gently. Remember that stretching is actually exercising the muscle too. And finally get that body part moving again soon so it doesn't turn into a block of concrete!
PS: OK-T is dying because she thinks I'm writing a book!
PSS: while licensed to practice medicine and dispense dangerous drug in the state of OK and UT and any federal facility, this is not to constitute an actually medical consultation or advice. If you need a real Dr watch the discovery channel or ask AF!"
#1: The first thing I've found to minimized the pain when I have over done it on the soreness scale (please refer to the GPP soreness scale) is to find a really comfy chair and sink down real low in it and try not to move at all. Try to play dead if you can, as even the slightest movement of your pinky will cause significant pain in the effected body part. (In my case just typing this has my quads screaming!! Oh the sacrifices I go through for the good of others). Of course this course of action is much more successful if you have others around to help you. I've found that kids need to be at least 3, preferable 4 before they are really effective "go getters." Again in my case I have 5 go getters and I am even selectively utilizing my wife who is laid up with pneumonia.
#2: If you find you are unable to implement plan #1 you may find it easer to just not sit at all for the next few days. (Ladies I understand this may become an issue for you in the ladies room, but hopefully there is a strategically located towel rod with sufficient structural support, or if in a public rest room try grabbing the top of the two side walls and suspending yourself. Anything to get the pressure off the quads.)
#3: Next, when walking try not to bend your knees at all. Yes you may look like a arthritic duck but that sure beats the pain. You may even be lucky enough to still have that old knee immobilizer left over from junior high. You will probably have to let it out a bit due to all of the edema In your quads, but that's ok.
#4: This is are real one. Good 'ol RICE: Rest, Ice, Compression, Elevation. I just had a mental image of all of The GPP PEEPs elevating their gluteus maximus in unison (think "here comes the boom" yoga class scene). Stretch, but gently. Remember that stretching is actually exercising the muscle too. And finally get that body part moving again soon so it doesn't turn into a block of concrete!
PS: OK-T is dying because she thinks I'm writing a book!
PSS: while licensed to practice medicine and dispense dangerous drug in the state of OK and UT and any federal facility, this is not to constitute an actually medical consultation or advice. If you need a real Dr watch the discovery channel or ask AF!"
April 16, 2013 | 
Gatorguy
Gatorguy
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Wendy & Tara have earned some SEVEN.