The morning started off like most F3 mornings. I didn't think the PB last night would have much effect, half joking "did I still know how to Q" after what Blackbeard called a mini-retirement or what I have now referred to as just a simple a hibernation. However, my joke turned out all too true.
Here's the story:
Warm-o-rama:
Lap around the school, with some high knees and butt kickers
Stop on the courts and circle up, and Amen appears out of no-where from behind
SSH
Soybean Farmers
IST
Squats
Arm circles
The Thang:
Head to grab a block and come back to the courts, line up across
Squat Block Walk (hold the block, take a step, squat, repeat) to the first basketball goal
Plank Jacks x 10
Run to start line and back
Squat Block Walk to next goal
Plank Jacks x 10
Bent over row x 15
Run to start line and back
Squat Block Walk to next goal
Plank Jacks x 10
Bent over row x 15
Overhead Press x 15-17, somewhere in there. (Q started to forget how to count)
Run to start line and back
Squat Block Walk to next goal
Plank Jacks x 10
Bent over row x 15
Overhead Press x 15-17, somewhere in there. (Q started to forget how to count)
WW2 Sit ups x 25
Run to start line and back
Squat Block Walk to curb
10 pull ups
Now, partner up…
Partner 1, farmers carry around track
Partner 2, run opposite way until catch walker
Switch, repeato, until 3 turns
Low curl
Incline merkin
High Curl
Decline merkin
Full curl
Zamp and return blocks
Circle up for Mary:
LBCs
Suzanne Summers
Low Flutter
Recover, recover
And now the Moleskin:
- Thanks to the Pax for bearing with a rusty Q, who second guessed where he placed the overhead presses about half-way through. And for reminding me when I forgot to add the next excercise, multiple times. Cobwebs are knocked off and I'll be ready to Q again soon.
- Thanks to Funky Town for keeping the AO going strong, and for letting me lead today.
- Lots of fun out there, and I know I'm better because of F3. There's more to it than just the workouts. What drove me back was the community and fellowship. I didn't intentionally walk away, like many it was just a day here and there, then less and then 2 mos past and it hit me, something was missing. So here I am, back at it. Still not perfect, and I know I'll fartsack some days, but I'm trying.
See you all out in the gloom.