PAX (8): Miller Time, Ball Boy, NRA, Feathers, Birdie (R), TMI (R), Pumba (R), Speedo
A soupy, foggy morning couldn’t keep 8 PAX from showing up for a Saturday morning workout. I noticed at least two of them participated in yesterday’s 1/1/2021 challenge at the Widowmaker and others completed the OYO 2021 challenge on 1/1 so mad respect for all.
Moseyed to the top of the parking lot for:
Weed pickers x15
Control Freak Merkins x4 (grunting was beginning to startle the wildlife so we stopped at 4)
Mosey to the parking lot near the grass soccer fields and explained the Cooper:
Run a lap around the island in the parking lot
10 burpees, 10 merkins, 10 squats
Run a lap
9 burpees, 9 merkins, 9 squats
We shortened the run to just the stairs after round 5 and for a few folks dealing with recovery and slow guys like YHC.
After some mary for the 6 and a walking 10 count we moseyed to the concession stand between the baseball fields. We partnered up for some Dora where P1 runs to the end of one of the three sidewalks around the concession stand while P2 does exercise then switch. Exercises included:
Hand release wide merkins (always a crowd-pleaser) x 100
American Hammers alpha count x150
Hip Thrusters aka Pickle Pointers x250
The gazelles got to enjoy doing Dora Dips for the 6.
Moseyed to the turf soccer field for some hip work. On all fours around the center circle:
Fire hydrants each leg x30
Knee to chest then extend back for a kick – each leg x30
Forward knee/leg circles each leg x30
Backward knee/leg circles each leg x30
Those hip exercises are deceptively difficult since you use the opposing side for balance and then have to switch to that leg for the exercise. We should all look marvelous in our speedos this summer if we keep those and the pickle pointers going.
We finished with 25 BBSUs in cadence.
Praise that my dad who was hospitalized with Covid-induced pneumonia is back at home and seeming stronger every day. Praise for TMI’s family being able to have a belated Christmas celebration after the virus went through the family. Prayers for Feathers’ family unity and peace. Prayers for those who are recovering from injuries, sickness, etc.
I mentioned this morning that I like the ‘Respect’ thing F3 does for guys over 50 (and I promise it’s not just because I’m over 50). For those who are not yet 50, I want all of you to know there is an implied ‘Respect’ from me and probably many others for you showing up, working hard, pushing through pain, setting a great example, encouraging those around you, treating the sometimes-slower/weaker/older guys the same as the studs and never leaving anyone behind or never leaving them where you found them. I know this kind of reads like F3 website marketing-speak but it’s one of the things that makes F3 so cool…we practice what we preach. It’s not just words on a website…you guys actually do the stuff we say we do. It’s rare to find that in my experience and it’s one of the many reasons I continue to wake up early and do this ridiculous stuff just because the Q tells me to do it.