HIM: Brazilian, Lansbury, Pig Pen, Dirty Bird, Stella, Edison
Q: Edison
Welcomed Pax to F3
Went through Core Principles, Credo, etc.
Mosey’d down to basketball court for
Warm-0-Rama:
15 SSH (IC)
15 Bigs Ones (IC)
15 Abe Vigodas (IC)
16 Tappy Taps (IC)
YHC brought a deck F3 Workout Cards and a homemade die marked with 5, 10, 15, 20, 25 & Q. “Q” would be the Q’s choice of reps.
The Pax took turns choosing a card from the deck and rolling the die to determine the number of reps.
We ran up the arboretum sidewalk and stopped at the first sidewalk intersection to do 10 seconds of Chillcut.
We then became free-range roosters once we left the park.
We stopped at an intersection for 20 American Hammers
Ran
Stopped at Countryside Village for 15 Plank Jack’s
Ran some more
Ran to the Battlefield and found where the majority of the Pax decided to post (I can’t blame them. I wanted to go to Tater Tot’s beatdown too) and then stopped for 20 Monkey Humpers
Got the heck out of there.
Stopped again at Countryside for 10 Freddie Mercury’s
Ran again
Stopped for 5 Hand Clap merkins
Re-entered the Coop and ran to the basketball court for:
15 Smurf Jack’s
10 Rosalitas
15 Wojo Squats
20 Bulgarian Split Squats
20 Calf Raises
10 Wide Arm Merkins
10 Backwards lunges
Then we Mosey’d back up to the shovel flags for one round of American Hammers (Rancid style)
Name-O-Rama
Prayers and Announcements
COT
I shared with the Pax that I never thought I would be this comfortable leading a group. I may not be good at it, but it feels more natural. It’s actually fun now! My point being, stick with it! Keep on working at something and don’t give up!
Aye,
Edison