THE SCENE: Upper 60s and less humid, ready to rock
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps x15 IC
Imperial walkers x10 IC
Plank merkins x10 IC
Bend and reach x12 IC
SSH x15 IC
THA-THANG:
Mosey out of park area, and start up the hill on Hotel. When we finished our last warm up exercise, I asked if everyone felt sufficiently warm. I didn’t really get much response so as soon as we got a stop I had everyone stop for 20 merkins and 20 squats to make sure the warm up was complete. Safety first and all. Continue mosey up the hill towards Gresham Middle School.
Once across the intersection of Hotel and Holbrook (at the base of the stairs and hill) knock out some leg blasters, exercises done with no rest:
- 15 squats
- 10 lunges each leg
- 10 jump squats
Then sprint the stairs and hill to the top at Gresham.
Once there, circuit set up with cones and chalk. We did a quick walk through to explain and then started the circuit:
- 15 inverted rows on the hand rails
- Burpee broad jump up the hill beside the school, roughly 15 yards then run to the next cone
- On the stairs at the school entrance, crawl bear up the stairs and around the planter, then bear crawl down the other side
- Run to the stairs at the auditorium entrance, do 10 (on 4 count) stair taps
- Run to brick/stone bench for 10 dips and 10 derkins
- Run most of the way back down the hill, start bear crawl at first cone and finish at second cone rotating bear crawl orientation 90* at every parking stripe
Go through circuit twice. Plank and wait for 6 to complete. Move on to ab circuit at the rails we started first circuit. All exercises done together, but not in cadence.
- 10 leg lifts hanging from rails
- 15 BBSUs
- 10 leg lifts left side, hanging from rails
- 15 flutter kicks
- 10 leg lifts right side, hanging from rails
Recover. Had planned to go another round of the first circuit but time was getting short so we started the mosey back to start point.
MARY:
ATMs
20 box cutters
20 LBCs on 4 ct
Boat/canoe ring of fire with PAX leading: Wilson led 10 BACs in canoe, Herbie led James Bond left/right/middle in canoe, Swanson led 5 OH claps in canoe. Q realized that boat/canoe and variations is much easier to do when you’re leading, the PAX had me ready to die.
COUNT-OFF & NAME-O-RAMA
Four strong: Wilson, Herbie, Swanson, Abort
CIRCLE OF TRUST/BOM:
Since we were at the Quacken, I wanted to include the mascot if possible. Fortunately, I was able to find a very profound quote from the great philosopher Mitch Hedberg: “I find that a duck’s opinion of me is very much influenced by whether or not I have bread.”
While that is obviously a joke, it is also true both for ducks and people. Too often people, ourselves included, have a tendency to let their opinion of someone be determined by their utility. There are (at least) two problems with that: their utility may not be obvious especially at first; just because someone can’t be a benefit to you, that should not lessen your opinion of them. I’ve seen a lot of folks who will hear one comment a person says and completely write them off. I would imagine I’ve also been guilty of similar things. We all need to be open to listen to opinions, even if they are the opposite viewpoint. If for nothing else, you practice understanding. But a lot of times a differing viewpoint has facets you might agree with.
MOLESKIN:
Carrot’s daughter will be having surgery Monday, Mr. Wedgie along with the Cahoon family and that community, the Reagan family in Maryville.. all kept in TAP