December,2nd 2022//Elmwood Park//AO- The Woodshed//Temps were 30 something//
10 Pax: Sandy Cheeks, Good Lookin, Black Jack, Gunner, Buns of Steel, Ice T, Beeps, Toadstool, Safe Ride
Q: Bovine
Bovine welcomed the PAX to the Woodshed and ran through the 5 core principles, Credo, and the F3 mission statement. Bovine is no professional.
Warm O’ Rama – Parking lot
- Side Straddle Hops
- Imperial Walkers
- Tappy Taps
- Big ones
- Sun Gods
- Moroccan night clubs
Pre-thang – Pavilion
The Pre-thang took place around the pavilion. The Pax found some wall and completed 10 chicken peckers, 30 second wall sit, 10 Australian mountain climbers, 30 second wall sit and took a lap on the sidewalk. This was done 2 times.
Thang – UNO Parking Garage
The Pax moseyed to the parking garage for the Thang. It was a 3 station grinder with station 1 being near the entrance, station 2 being at the southwest corner of the garage, and the 3rd station at the norhwest corner of the garage.
- Station 1 exercises: (push group completed 1 exercise before moving to station 2)
- 30 merkins
- 30 werkins
- 30 diamond merkins
- 30 cherry pickers
- Rinse and repeat
- Station 2 exercises (amrap until pushed)
- Big boy sit-ups
- Flutter Kicks
- LBC’s
- Frozen Freddy’s
- WW1 sit-ups
- Rinse and Repeat
- Station 2 exercises (amrap until pushed)
- Air squats
- Copper head squats
- Bobby Hurleys
- Jump Squats
- Bonnie Blairs
- Rinse and Repeat
Mary –
The pax moseyed back to the shovel flags for a quick mary.
- 15 Heal touches
- Rancid Style Hammers
- OMAHA!
Announcements: Check slack.
COT: 10 tips to boost your mental health
- Make a social connection – especially face to face – a priority
- Stay active
- Talk to someone
- Appeal to your senses
- Take up a relaxation practice
- Make leisure and contemplation a priority
- Eat a healthy diet
- Don’t skimp on sleet
- Find purpose and meaning
- Get Help if you need it
Love you all- Bovine
