Memorial Park | Weather: 71 Pretty humid
PAX: Bovine, Buns of Steel, Othello, Mac-N-Cheese, Ruxpin, Tron, Rooster, Doll Face, Space Bar, Door Dash, Da Vinci, Side Dish, Scoober, Demogorgon, Cyclone,
Q: Gunner
Welcomed all Pax at 5:30 am. Stated the F3 Mission Statement and 5 Core Principles. There were no FNGs so we simply strolled from the shovel flags to the Memorial Park Sledding hill
Warm-O-Rama – At the famous Sledding Hill side. Pax started near the bottom of the Hill and lined up at the first cone. The Warmarama was an Alarm Clock/Bernie Sanders course with 3 cone stops up the hill. At the first cone, Pax did 5 Alarm Clocks and Bernie Sanders to the next cone. 5 more alarm clocks and more Bernie Sanders.
We did 3 sets of this and did sets of 5 alarm clocks, then 8 alarm clocks and 10 alarm clocks.
The Thang
Set up a Station Circuit Course with nothing but leg exercises around the upper loop of Memorial Park.
Station 1- 80 One leg squats – (4) sets of 20 and switch legs after each 20 reps
Station 2- 40 IC Imperial Walkers
Station 3- Three laps up and down West stairs
Station 4- 40 IC SSH
Station 5- 20 IC Mountain Man Poopers
Station 6- 20 IC high knees
20 IC Butt Kickers
20 IC high knees
20 IC Butt Kickers
Station 7 – 30 IC Step Ups
Station 8 – 20 Box Jumps
Station 9 – Hop up steps
Station 10 – Johnny Dramas – 25 parallel – 25 Toes Out – 25 Toes In
Mary –
We did not perform traditional Core Exercises since that is not performed at Futurama. INSTEAD we did more legs.
Standing on one leg (and near a handrail for as needed balance) we
- 20 Knee toe taps (start with knee parallel to ground and touch toe to ground)
- 10-count hold knee up
- 20 knee Pulse ups
- 10-count hold knee up
- 20 kicks
10 count rest – then rinse and repeat on other leg
Failure to Launch Birthday Edition – Pax held low squat position. Pax members with the 3 closest birthdays counted to their day and group launched. Othello, Side Dish and Tron were our 3 closest birthdays.
Announcements
Saturday Boy Town Beat Down
COT- Tune into the people that are in your proximity to hear and listen to the issues that are causing stress and anxiety in their lives. We don’t walk in other people’s shoes, but it is considerate to let them know you are willing to walk along side if they need it.