THE SCENE: Early arrivals made their way to the Pav-A-Lon in the dry. Those who were right on time got washed. A couple of new exercises were introduced this morning. Descriptions of each are included below.
F3 WELCOME & DISCLAIMER
Done and done well. Big welcomes to 1 FNG (I.C.P.) and to Jagged Pill for making it back for a second time.
WARM-O-RAMA:
Some leg stretching and tempo-merkins
THA-THANG:
EV.1 – Ab Circuit – 30 seconds work, 15 seconds rest, 4 sets of each exercise before moving to the next
1 – Elbow Plank
2 – Dead Bug
3 – Full Range Fred (Freddie Mercury where the elbow comes all the way to the knee and the foot goes all the way back to the ground to complete each rep)
4 – Sitting Single Leg Raise (seated position with back resting against picnic table bench and legs straight – raise your leg as high as you can without bending the knee, then lower it and repeat).
-
- 2 sets for each leg
- this needs a better name
EV.2 – 10 Minute E.M.O.M. – perform 10 reps for all exercises, every minute on the minute
1 – High-Steppers – Rocky Balboa using the picnic table bench as the elevated touch point (2=1)
2 – Air Squats
3 – Imperial Walkers (2=1)
EV.3 – 10 reps of each, together, for 3 rounds. QIC calls the cadence, PAX calls out the rep count, 10-count between rounds
1 – Cap Gun (R) – bench-assisted pistol squat with the right foot grounded
2 – Cap Gun (L) – bench-assisted pistol squat with the left foot grounded
3 – Bird Dog (2=1)
4 – Single Leg Step Down (R) – standing on the picnic table bench, perform a single leg squat so that your left foot is lowered below the bench and your right thigh becomes parallel to the ground, then stand back up
5 – Single Leg Step Down (L) – standing on the picnic table bench, perform a single leg squat so that your right foot is lowered below the bench and your left thigh becomes parallel to the ground, then stand back up
6 – Arm-Ups – similar to a shoulder tap – from high plank position in front of the picnic bench, move each hand from the floor to the bench, and then back down to complete one rep (left hand up, right hand up, left hand down, right hand down = 1)
MARY:
Windmills x 6 IC; 10 Merkins OYO
COUNT-OFF & NAME-O-RAMA
9 PAX, 1 with Respect, and 1 FNG
CIRCLE OF TRUST/BOM:
Ancestral Mathmatics –
In order to be born, you needed:
2 parents
4 grandparents
8 great-grandparents
16 second great-grandparents
32 third great-grandparents
64 fourth great-grandparents
128 fifth great-grandparents
256 sixth great-grandparents
512 seventh great-grandparents
1024 eighth great-grandparents
2048 ninth great-grandparents
For you to be born today from 12 previous generations, you needed a total of 4,094 ancestors over the last 400 years.
Think for a moment – How many struggles? How many battles? How many difficulties? How much sadness? How much happiness? How many love stories? How many expressions of hope for the future? – did your ancestors have to undergo for you to exist in this present moment…
MOLESKIN:
ANNOUNCEMENTS:
CSAUP – Escape From Haw Ridge coming up May 6