Dynamic Triangle

by | Jun 11, 2022 | Back Blasts

QIC: Chowdah
PAX POSTED: Ikea, Endo, Chowdah

YHC was feeling abnormally more sore than usual, thinking back on the previous week with all the running YHC decided some dynamic movement training and stretching would feel like a sweaty but nice change of pace. YHC walked into the gloom to an empty boneyard, only to find Endo exiting his car and Ikea finish up a 4 mile ruck.

The WarmUp:

  • 10 SSH (IC)
  • 10 Windmills (IC)

The Thang:

Each dynamic stretch/movement was done for 45 seconds. Either 1 isolated side or alternating (will call out which was which)4

If any of these stretches/movements aren’t understandable or you’re curious, get out of the fartsack and post.

  • Laying on Left side
    • Jane Fonda (leg lifts)
    • Adductor lift
    • Horse Step
    • Forearm side star plank
  • On stomach
    • Glute lift
    • Scorpions
    • Child’s pose with shoulder stretch
    • Ham Hip Rockers (hamsting – hip rocker)
  • Repeat on right side
  • Left side focus
    • Groiner
    • Pigeon
    • Lunge merkins (hold lunge and do merkins)
  • Repeart on right side
  • Alternating side
    • Polka stretch
    • Hip circles/openers
    • Polka plus
    • Double Knee pulls
    • Double standing pigeon pulls
    • Double Quad pulls
  • Right side then left side
    • Front to back Lunge
  • Glide lunge
  • Frankenstien
  • Glute Rocker
  • Alternating sides
    • Double knee pull on the 6
    • Double pigeon pull on the 6
    • Spinal Twist
    • Fifer Scissor stretch
    • Marching Bridge
    • Farthing Stretch/movement (similar to long leg bicycle; on your 6)
  • Left side banana hold to superman to right side banana hold
  • Forward hang hold
  • Alternating side reach throughs
  • Left and right side shoulder stretch
  • Left and right side seated hamstring



  • Safe Travels for all those traveling
  • Prayers for those DR due to injury/illness
  • Thoughts about getting back to basics and making sure the foundations of F3 are being executed properly.