The Crab, and the Bear, and the BLAB

Preamble: The Ditch.  Home sweet home.   It’s a boot camp!

Weather: Cold and breezy, but that wouldn’t matter much.

FNG’s: One, Sophia’s Brother in Law.  FNG said he is pretty sure he ran with an F3 group in DC, but doesn’t remember the nickname he got.  Yeah right 😉  Never mind that though buddy, we got you covered.

Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt.  Be careful. F3 is not liable in the event of injury or worse.  Work hard, but know your limits.

COP: 

SSH X 15 IC,  (boring!)

TTT X 15IC, (boring!)

Imperial Walkers X 15IC, (boring!)

Shoulder Taps X 20IC,  (Humpday says “huh?”  I bet he’s thinking, “what is this silly sweating to the oldies crap?”  I took this routine from Magnitude.  All will be revealed shortly).

T-Claps X 15IC, (the shoulders, now they tingle)

LBAC Frontwards and Backwards X 20 each IC, (hmm…. now the arms are getting a little wobbly…)  See Humpday, I had a plan.

High Knees X 15IC  (also this…  cause I like it.)

Thang:

Get Block.  Follow Me to the field.  Don’t get run over by cars.  I also have my nerf ball.

Let’s do the Indigenous Peoples run with 11 people around the soccer field.  Pass the ball back, sprint forward.  We must get through all the PAX or there will be punishment.  Drop the ball and there will be punishment.  (There was going to be punishment no matter what because a train went by and we do 11 burpees when the train goes by).  We all had a real good time doing this…  Fellowhood was enjoyed by all.

The thang today would be a balanced body workout Block, Legs, Abs, Burpees, BLAB.  A little weight, a little leg work, a little ab work, and some arms.  We would also give thanks to pay homage to the mighty bear and the clever crab who blessed us with their crawl and their walk.

The plan was four rounds with bear crawls, crawl bears, crab walks, walk crabs, and human runs between them.  The default Reps for each station was 10, but we’d have a bonus suck station which featured 30 reps.  Each station would get to suck at some point.

Station 1: Blocks for your Arms (Overhead Press, Chest Press, Tricep Dips, Curls for Girls) 30,10,10,10 Reps

Station 2: Legs (MONKEY HUMPERS ALL DAY LONG, ALL DAY STRONG) 10,30,10,10 Reps

Station 3: Abs (V-Ups, Mountain Climbers, WWI Sittups, Flutter Kicks) 10,10,30,10 Reps

Station 4: Burpees (cause I’m boring and they suck) 10,10,10,30 Reps

This took a little longer than expected so we were only able to get 3/4 of the way through round 3.  I was sad that we ended before we could do our set with 30 burpees, so I stopped after the 30WWI sittups and just told everyone to do 30 burpees.  Stringbean was so excited that he threw the nerf football at me and hit me square in the sternum.  That guy has a no quit attitude!  It felt like a spongy high five to the chest.  I hear you Stringbean!  T-Claps to New Guy for keeping up.

Mary:  No Time!

Numberama/Nameorama
Announcements:

1/6 3rd Anniversary Party at Tectonic

1/9 F3 Goose Creek 2nd F at TJ’s in Goose Creek.  Humpday Q’ing

1/27 Charlie Post 15K/5K.  Sign up!

Pledge/BOM/Devo:  I spoke a little bit more about gratitude.  We’ve all experienced pain, and we all know people in our lives who are challenged with tragic events and illnesses.  And while we’re not thankful for tragedy, we should be grateful for our chance to learn from these things, to be able to speak up for those who can’t, and to be able to support people both in our immediate and expanded circles.  I encouraged all of the PAX today to show up today either physically, or just by reaching out to someone who may not be expecting it.  Sometimes your words or support can be just what’s needed to lift someone’s spirits.

Welcome FNG Smithers!