Thursday, September 12, 2024 | Futurama | Memorial Park |
17 Pax: Touche, Colossus of Clout, Q-Tip (RR), Stitches, Flying V, Dollface (R), Polaroid, Bambi, Good Lookin’, Tightlip, Blackjack, Waze (downrange, welcome), Gunner (R), Julep, Break Room, Rooster, Hindsight
QIC: Hindsight
5:00 AM
Good pre-run crowd!
5:30 AM
Beautiful morning at the prettiest AO, Futurama – 66 degrees, light breeze. Hindsight welcomed the PAX, delivered 5 core principles of F3, mission statement, credo and disclaimer (eventually).
Warm-o-rama
1 lap around circle drive
15 SSH (IC)
Quick demo of navy seal burpees and side planks, confirmed that the PAX knew plank jacks and mountain climbers.
Quickly moved on to…
The Pre-Thang
On the wall, 2 rounds of these exercises:
15 chicken peckers
15 donkey kicks
15 australian mountain climbers
Short (interrupted) recovery laying on the ground
Then right into…
The Thang
Three stations at the top, bottom, and out in the field. PAX instructed to complete the exercies at each station, follow instructions to get to the next station, repeat as many cycles as possible. OYO, no push group.
Top
7 navy seal burpees
15 plank jacks (IC)
15 side plank (each side)
Bear crawl down stairs to Bottom
Bottom
7 navy seal burpees
15 mountain climbers (IC)
15 side plank (each side)
Run through lawn to Field
Field
7 navy seal burpees
Run to landing, bunny hop up stairs to Top
Repeat until “Omaha” at 6:05
One round of Rancid-style American hammers, Name-o, announcements and prayers
COT
There’s stuff we hate in life – specific exercises, getting interrupted, moving slower than you want, etc. We know much of that stuff is good for us and/or those in our circles, so do it. It can be tough to go alone (e.g., FDIC starting from scratch in Alabama), but support can come from others – grab a buddy if needed for accountability and motivation, and be a buddy to those who need it.