9/2/22
Aksarben
66 degrees – 75% humidity – perfect conditions
PAX : 12
Folsom, Huffy, Lincoln Logs (respect/respect), Double Dip, Vanilla Ice, Stella, Pony Express, Vlasic, Spacebar, Bobsled, Flyby, Swinger
Q : Retweet
I arrived at 5:10 to survey the scene and enjoy the morning. One of the best things about Qing in the early arrival. I had actually planned the workout earlier in the week so this was enjoy time.
At 5:30 am, I welcomed the PAX with the 5 core principles, asked about FNGs and reminded them that I am a semi-professional. I actually forgotthe mission statement (this was weaved in the closing prayer).
We proceeded to take a quick lap before Warm-a- Rama and then circled by the swing set.
• 10 Tappy taps IC
• 20 Big Ones IC
• 20 Sun gods IC -forward and reverse
• Down dog with a 30 sec hold
Pre – Thang
• 30 sec plank
• 15 Nolan Ryans on the left arm
• 30 sec plank
• 15 Nolan Ryans right arm
• 30 sec down dog
• 15 sec childs pose
• 30 sec left arm plank
• 30 sec right arm plank
• 30 sec down dog
Thang
We grouped into pair and grabbed one coupon for each group. We proceeded to the tower
AMRAP biceps curls, merkins, overhead claps. The partner would run two laps around the tower and then relieve his partner with the first exercise. We continued until all 3 had been covered. We then proceeded to the benches where one PAX performed squats with the coupon while the partner did step ups. When 25 was reached the partners ran 2 laps together.
Omaha was called at 5:59.
We proceeded back the swings where we performed an elongated cool down/stretch consisting of hamstring and piriformis stretching, down dogs and supine trunk rotations. The general consensus from that PAX seemed to be that they enjoyed this.
6:11 – Name-a-Rama
FNG -none
Announcements:
First Friday Lunch at Westroads
Monday Murphs for Labor Day
Prayer Requests:
Tin Cup
Retweet’s family friends
COT: I recited 2 definitions and asked the PAX to name the work
1. Mentally deranged = Crazy.
2. A person exhibiting extreme symptoms of wild behavior = Maniac.
Whenever I describe what F3 does for a workout (and when), the comment I most often here is “you guys are crazy”. Earlier this week I had some say they often see the Brickyard crew and call them the “Maniacs”. If you hare part F3 and believe in it and those around you – Being crazy or a maniac really isn’t such a bad thing!??!
6:14 -Prayer led by the Q which included praying for the mission statement of F3 that we continue to plant, grow and server so others might have what we do.
Aye! Retweet