The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Pretty comfortable for a late July morning. Still humid, but in the low 70s.
COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; LBAC (forward & backward x12 IC).
Mosey to the small wall at the front of the park:
-Derkins x10 on Q
-Step-ups x10 each leg OYO
Mosey to the picnic pavilion:
-Tricep Dips x15 on Q
-Step-ups x15 each leg OYO
Mosey to the wiffle ball field:
-Divided Pax into 4 groups, each starting at a different station.
-Station 1 was Burpees.
-Station 2 was Squat Jumps.
-Station 3 was Merkins.
-Station 4 was 4-count Flutter Kicks.
-Do 5 reps of each exercise, moving from station to station using the movements below. After each rotation, add an additional rep to each exercise.
-Burpee Broad Jumps to move from Station 1 to 2.
-Sumo Squats to move from Station 2 to 3.
-Bear Crawl to move from Station 3 to 4.
-Crab Walk to move from Station 4 to 1.
-Most Pax were at 8 reps when moved us on to the next item on the agenda.
-Lined up on one of the base lines and sprinted to the other baseline and back before moseying back toward the flag.
On the way back to the flag, did a jailbreak from the last lightpost to the flag.
Mary: LBCs x51 IC; Heel Touches x30 IC
Namerama: Prius (Respect), Fish and Chips, Easy In, High Stick, Sugar Mountain, Robin Wood, Swinger, Sakrete, Wreck-It Ralph, Benefits, Splinter, Chum, Flanders, Double Trouble, Waldo
Pledge and COT
Announcements: Possible Labor Day convergence at Bedrock. Stay tuned for details
Devo: I used a picture of George Jefferson in my pre-blast and had the workout slightly based on the ‘Movin’ on Up’ theme song (step ups were an interpretation of literally moving up, and I moved up the number of reps for each round of the exercises at the wiffle ball field). But ‘Movin’ on Up’ can mean many different things, and not just about moving to a nicer place in a nicer neighborhood like was done on the TV show. It should be a mantra used to improve yourself little by little in all aspects of your life, whether it is with your family, your job, or your fitness.
Moleskin: Bedrock typically has quite a bit of mumble chatter, and today, the chatter seemed even more noticeable than on a typical morning. Normally it doesn’t bother me too much when I’m Qing, but one of my 2.0s has woken up in the middle of the last two evenings due to a stomach bug, so I was working on very limited sleep….therefore the mumble chatter was more annoying to me than it usually is. But I still feel like I gave the Pax an decent workout, and I’ll hopefully be in a mood to play along with the chatter next time I Q.