SICFIT Scottsdale Remembers Pat Tillman

 

Strength in Conditioning for Friday, April 19, 2014

The Pat Tillman Race Day (Pat’s Run) is just around the corner! SICFIT Scottsdale will be there to run/walk the 4.2 miles in honor of his legacy. Pat’s Run is the signature fundraising event for the Pat Tillman Foundation. Held annually in April at Arizona State University’s Sun Devil Stadium, the event attracts more than 35,000 participants, volunteers and spectators from across the country. Together they run, walk and honor Pat’s legacy while raising important funds to support the programs created to pay tribute to his commitment to leadership and service.

Pat’s Run features a 4.2 mile run/walk, a .42 mile Kids Run for children 12 and under and a Finish Line Expo. The 4.2 mile course winds through the streets of Tempe and both events are staged so that all participants finish on the 42-yard line on Frank Kush Field inside Sun Devil Stadium, symbolic of the #42 jersey that Pat wore while he was a Sun Devil. Proceeds from Pat’s Run directly support the “Tillman’s Military Scholars” program.
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We will be meeting at SICFIT Scottsdale at 5:30 am and leaving at 5:45am if you would like to carpool; otherwise meet at corral 10 for a pre-run stretch with the SICFIT  troops at 6:30 am. Don’t forget to wear your SICFIT gear with pride!
“Somewhere inside, we hear a voice. It LEADS US IN THE DIRECTION of who we wish to become. But it is up to us whether or not to follow” -Pat Tillman

“Somewhere inside, we hear a voice. It LEADS US IN THE DIRECTION of who we wish to become. But it is up to us whether or not to follow” -Pat Tillman

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Tillman details
WARMUP
1k Row + 100 lunges
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STRENGTH
5 Rounds
5 Knees to elbows + 5 dips
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CONDITIONING
20 Minute AMRAP
5 Pull ups + 10 push ups + 15 air squats
LIFE: Ring row | 1 minute rest between rounds.
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Flexibility RX Exercise of the Week

Wall-Slide Series
“Scapular wall slides help restore motion of the shoulder blade for a strong overhead position.” Many athletes that struggle with overhead position have trouble upward rotating the scapula during shoulder flexion.  The forearm wall slide helps strengthen the lower traps and serratus anterior. The “W-Y” wall slide exercise strengthens middle trapezius and rhomboid improving scapular retraction, while preventing excessive shoulder shrugging which is commonly seen with hypertonic upper traps and a tight neck (levator scapula). These exercises integrate breathing, thoracic position, and overhead arm movement and should be a regular part of warmups for athletes with restricted overhead range of motion.”

 

Forearm-Wall-Slide-Scapular-Wall-Slide

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