THE SCENE: It just might rain on you!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, From Plank Position do 15 second lifts each of right arm, left arm, right leg and left leg, 10 Imperial Walkers, 10 Windmills, 10 Rockettes
THA-THANG:
Mosey for 3 minutes. Do 20 American Hammers. Mosey another 3 minutes. Do 20 Hello Dollies. Wave at the people on your street who are giving you strange looks. On the way back to your driveway, sprint 30 seconds, lunge 30 seconds, and keep up that sequence until you are back.
Using CMU or another object of similar weight, do the following exercises. Between each exercise Bernie Sanders for 25 yards and sprint back. Here are the exercises to do with the CMU or weight:
- 25 Overhead Presses
- 25 Curls
- 25 Rows
- 25 Squats with CMU at chest
Next, we will do “Nickel, Dime, Quarters” with the exercises listed below. You will run 20 yards and do 5 of the exercise, run 40 yards and do 10 of the exercise, and finally run 100 yards before doing 25 of the exercise. Do the same for each of the following exercises:
- Squat Jumps
- Merkins
- Big Boy Sit-ups (change direction after this to go back to your Home AO)
- Star Jumps
- Carolina Dry Docks
- Flutter Kicks (both legs = 1)
Next, we will do elevens. Find yourself a step to jump up onto. We will be doing elevens, starting with one bench jump and ten bench dips off of the step, then going down or up in order. Next, start with one decline merkin off the step, sprint for about 20 yards and do ten mountain climbers (both legs = 1)
Do you have any time left? How much? Well alternate between sprinting and lunging away from your Home AO for half of the time left. Then alternate between sprinting and lunging for the other half of the time left on your way back. Congratulate yourself and proceed to the BOM Word.
CIRCLE OF TRUST/BOM:
I am in a poetry mood because in my last “Virtual Q” I also had a poem. When reading this poem, ask yourself what the “it” is that the poet is talking about.
“Annunciation”
By Marie Howe
Even if I don’t see it again—nor ever feel it
I know it is—and that if once it hailed me
it ever does—
And so it is myself I want to turn in that direction
not as towards a place, but it was a tilting
within myself,
as one turns a mirror to flash the light to where
it isn’t—I was blinded like that—and swam
in what shone at me
only able to endure it by being no one and so
specifically myself I thought I’d die
from being loved like that.
MOLESKIN:
I send out my prayers to each of you brothers, thanking you for the bond we have and encouraging you to continue to be a HIM in this very difficult time.
ANNOUNCEMENTS:
Can’t wait for the next Virtual Coffeeteria!
