THE SCENE: Frigid and sunny. Temp about 14 degrees. This was the birthday of Charmin, High-Heels and Lilydipper. The three of us Q’d together.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plenty of Side-Straddle Hops while Charmin gave the F3 Welcome and Disclaimer. 7 Cherry Pickers. 20 High Knees. Squats.
THA-THANG:
We did the workouts below with Charmin starting us off at the Coliseum. Before we got started with his exercises, good ol Charmin got us to have a snow fight with the last man hit being the first one to get a Hot Toddy after the workout. The last man standing was Gibbler. Here are the workouts:
Saturday, December 26, 2020
Lily’s Birthday Boy Triple Q 15 Minute Workout
To be performed at the Caribbean aka Circus Maximus.
We will go counterclockwise around the parking lot five times, using different
methods of movement which will be listed below. At each end of the parking lot
we will be doing reps of exercises which are also listed below. I will have
instructions posted on both ends of the parking lot so that people won’t have to
remember all of this.
West End
1. 20 Squat Jumps. Sprint to East End.
2. 20 Big Boy Sit-ups. High Knees to East End.
3. 15 Shoulder Taps (both shoulders = 1). Skip to East End.
4. 20 Carolina Dry Docks. Karaoke Right to East End.
5. 20 Bicycle Kicks (4 ct). Bernie to East End.
East End
1. 20 Merkins. Bernie to West End.
2. 20 Iron Mikes (both legs = 1). Butt Kick to West End.
3. 20 Hello Dollies (4 ct). Half-speed Sprint to West End.
4. 10 Burpees. Karaoke left to West End.
5. 20 Plank Jacks. Sprint to West End.
I don’t know how long the above will take but it may be more than 15 minutes. If
so, end early and go to next post. If it take less than 15 minutes, have guys rinse
and repeat.
Charmin at the Colosseum
25s x 5 (That’s fifty reps of each exercise cause I’m 50) and 5 rounds of 25s for
each decade of my 50 years. In between each round, we run laps around the
Colosseum, with descending number of laps because each decade seems to go
that much faster.
So, 25s of merkins and big boys, run 4 laps
25s of Smurf jacks and mountain climbers, run 3 laps
25s of American Hammers and plank jacks, run 2 laps
25s of pickle pounders and monkey humpers, run 1 lap
25s of Bobby Hurleys and dips. The end. Mosey to the next station.
I haven’t actually run through this yet, so I don’ know if it can be done in 15
minutes or not. If not, I’ll shorten it, but the idea will be the same.
High Heels Kick’n it at the Ball Fields
I plan to do my Ab End / PT End workout.
Ab End
Exercise 1 – LBC – 15 4 count
Exercise 2 – Flutter Kick – 15 4 count
Exercise 3 – Box Cutter – 15
Exercise 4 – Holly Dolly – 15
Exercise 5 – Big Boys Sit ups – 15
PT End
Exercise 1 – SSH – 15 4 count
Exercise 2 – Hand release Merkin – 15
Exercise 3 – The Squat – 30
Exercise 4 – Carolina Dry Docks – 20
Exercise 5 – Burpee – 10
On one side of the parking lot you start the Ab exercise and do the stated reps.
After completing the reps you run to far side of parking lot and do the same Ab
exercise just completed until the six arrives. Once the six is in then you start the
next exercise from PT side and do the stated reps. Then run to other side of
parking lot and do the same PT exercise until six arrives. Do all five exercises.
MARY:
Some 25s at the Pavilion with Picnic Table Pull-ups and Bench Dips.
COUNT-OFF & NAME-O-RAMA
17 men, no FNGs
CIRCLE OF TRUST/BOM:
Charmin, High-Heels and I now equal up to 169 years of living and I, Lilydipper, am the oldest of the “Respect”able crew. It is nice to know that, no matter how old we get, we still have room for growth. At 64 I hope to continue working out with F3 for quite some time to come. And, no matter who leads the F3 workouts and no matter what their age, I feel I grow with each message I hear. Yet, even when I can no longer run about, perhaps even walk about, there will be room for me to grow as an individual. God wants us keep growing in Him throughout our lives. Isn’t it nice to know that we always have more to learn? I was listening to a radio station about a man who had injured his back and for quite some time was in pain, unable to walk about. He decided to get on the internet and learn as much as he could about different subjects. For example, he found spiders to be fascinating and found he could spend day after day learning more and more about them. One subject, tons to learn.
Much of what we learn we must learn more than once. Growth comes through hearing the same thing again and again until it finally plants itself within us. Also, we must live with what we learned and apply it again and again. I have found sermon lessons at church to be that way. I will hear a sermon and think, “Wow, I need to hang on to this, use it in my life.” Yet, I some how lose it, it drifts away. Then, another sermon comes along with a similar message. Some of it sticks with me. After 10 to 15 similar sermons, maybe I finally get it. Maybe by then I start applying it. I grow for goodness sake! That is how growth occurs. What we learn comes through inculcation, a repeating of the lesson, until we get it through our thick skulls.
Lord, help me to keep growing no longer how old I get!!!
MOLESKIN:
Prayers for those impacting by Covid and for this pandemic to end; for an end to racism; for Ribbed and his wife, Sarah, who is recovering from the removal of a tumor near her spine; and, for all those who have family or friends who are suffering.
ANNOUNCEMENTS:
Hot Toddys and sausage biscuits immediately after the workout; CSAUP the last Saturday in January at the Asylum.