Seven made their way out into the fresh Saturday morning gloom thanks to daylight savings. We stand around looking at each other like the meme with three Spidermen until Diesel suggests he will start us off and we can rotate the Q
And we’re off…(apologies for anything missed or out of order…oh let’s face it, you really don’t care what the exercises were – if you did you woulda been there :P)
WARMORAMA
Side straddle hops
Toe touches
Cotton pickers
Arm circles
The THANG
Warmup lap around the parking lot
Sonar takes the helm and we’re off to the new tennis courts.
Run around the outer edge of the courts – mosey one side, sprint the next, mosey the third, and sprint the fourth. Repeato for a total of 3 laps
Line up on the line (the white line)
- Lunge walk all way across, slow quadraphelia back
- High knees all way across, slow quadraphelia back
- Butt kickers all way across, slow quadraphelia back
- Run all way across, slow quadraphelia back
- Run a little harder all way across, slow quadraphelia back
- Sprint all way across, slow quadraphelia back
Reverse all that with sprints, hard run, run, butt kickers, high knees, lunge walk.
Repeat the 3 laps around the outer edge in the other direction – but walking the non-sprint sides.
Clark takes the mantle and pulls out his phone (this is NEVER a good thing)
9 minutes of 3 burpees every minute on the minute filling the remainder of each minute with chest-to-ground merkins and big boy sit-ups until you get to 100 of each or the 9 minutes is up.
Praise decides she wants to rock the Q so…to the rock pile just outside the courts we go. Clark picks up a toddler-size rock and the rest is just stare and hope we don’t have to rotate (we didn’t)
- we did 15 or 20 each of overhead presses, curls, squats, bent-over rows, and skull crushers.
Back to the launch pad for 6 MOM
Mary-go-round finished us out with
- Dr Ws (who else?)
- Pretzel crunch each leg (Marker)
- Xs and Os (Clark)
- LBCs (Diesel)
- Low flutters (Praise)
- Homer/Marge/MrBurns (Cheese)
- Head/Shoulders/Knees/Toes (C#)
REFLECTION
Luke 6:36 (ESV)
Be merciful, even as your Father is merciful.
MOLESKIN
- FNG-1 is Praise
- the weather was, once again, right on the line of layer decisions. Some went one way – some another. Turned out to pretty nice.
- the new lights in the parking lot allowed us to have some fun with shadows
- Chik-a-teeria was enjoyable and filled with deep discussions as always.
- We are all privileged to be a part of this thing we call F3.