YHC had a Big Pimpin’ theme BD planned but then opted for a more tried and true F3 standby in a last-minute decision.
The pax gathered and a few minutes after Grease monkey planted the Brimstone flag, we moseyed to the gazebo in the city square park and circled up for the following warmup exercises:
SSH X 20
Weed Pickers X 20
Weed Pickers X 20
Slow Squats X 20
Slow Merkins X 20
The pax were warmed up and ready to roll, so we moved right into the main event.
Thang 1 – BLIMPS
The pax separated into two teams/groups for a BLIMPS circuit with 90’s hip hop music provided by Boomstick, which inadvertently transitioned to alternative rock over the course of the workout. Partner A in the team moseys from the gazebo around the city square fountain while Partner B performs the BLIMPS exercises starting with Burpees. The partners then alternate roles. Rinse and repeat until each group completes 100 cumulative total reps of each of the following exercises.
We then moseyed back to the flag and circled up for part two of the main event.
Thang 2 – Ring of Fire (or at least that’s what I’m calling it)
In a counterclockwise direction starting with YHC, each member of the pax calls/leads an exercise for the entire group.
YHC = Merkins
Echo = Big Boys
Grease Monkey = Dodo Birds
Chubbs = Bird Dogs
Boomstick = Dying Cockroaches
With about five minutes left, we did a recovery lap around the parking lot and circled up again for a short stint of planks and Peter Parkers.
Prayers for a friend of the pax who is recovering from a health issue and another who recently lost a family member due to meningococcal disease.
YHC is thankful for the extra hour of sleep that this AO provides. It’s an honor and privilege to lead any F3 BD. Thank you to the pax who showed up and put in the work this morning!