PAX: Vanilla Ice (Q), Splinter, Black Lung, Folsom, Samples, AirBud, Falling Water
A lovely 32 degrees, clear skies.
A small, but mighty group of seven were present as went through the F3 Intros, Core Principles, Mission Statement. This will be a fast paced snow filled beatdown with a football theme ! Championship week in the NFL..49ers/Lions Chiefs/Ravens
Warm-A-Rama. A short mosey to lower parking lot for Warm-A-Rama. Instead of typical stationary exercises we were filled with movement. High Knees, But Kicks, Karaoke, Big Ones at the end. We moved back to the football field for Pre-Thang. The seven of us spread out on the goal line and we looked out a the snow-covered field marked by a cone every 5 yards.
Pre-Thang: Run to the 5 Yard Line, 5 Merkins. Bernie Sanders back to the goal line, 5 Squats. Continue to the 10, 15, 20, 25 and do the reps for the yard line you are on.
Pre-Thang 2: Grab a partner—run a 15 Yard Curl Route. Completed passes get 5 MERKINS, Incomplete passes get 25 yard sprint and back to Goal Line. A fun drill that saw lots of drops and falls on the snow! You dudes have got to come prepared 😊
The Thang: Stay with your partner. There are 4 spots on the football filed. 1-15 Jumping Tuck Squart, 2-15 Merkins, 3-15 Squats, 4) 15 Big Boys. Roll a Die and run to each station. Roll a 5 or 6 and get 6 Burpees + a Re-Roll. We did this for about 15 minutes until….OMAHA!!!!
Prayers: New Pax Dads—Paramount, White Claw. Prayers for Samples has his father Gene is starting to battle dementia, and to all the injured Pax out there may the heal up as we finish up winter into Spring.
COT: I was thinking a lot about MLK day this year, although I admittedly don’t give it a whole lot of thought. I highlighted some great interesting facts about King, and my favorite quote: “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”