THE SCENE: Nice and warm… Rain amount varied from zero to “all of the rain.”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chair x15 IC
Let’s go ahead and get the Wettening out of the way:
20x BBS OYO
20x Superman Swims IC
15x Cobra Merkins (each side) IC
Donkey Kissers x15 IC
Cossack Squats x16 IC
THA-THANG:
Lemur Hop from AO to CMU pile (hands forward on the ground, hop feet up between hands, lift hands and rise to Al Gore position and hop forward w/knees bent)
Overhead Carry back to AO
Plyo Box Merkins x15 OYO
CMU Kettlebell Swings x25 OYO
CMU overhead pass: Circle up close, place CMU outside right foot. With left hand, reach across body and lift CMU. Press overhead, then set down outside left foot (next PAX’s right foot). R&R. Don’t hit anyone with CMU. Switch directions and arms after apx. 10 reps.
Head over to the curb:
40 Calf Raises OYO with CMU
Bear Crawl dragging CMU across parking lot
40 Calf Raises OYO with CMU
4×1 Lunge w/ CMU twist, blockees back across parking lot
40 Calf Raises OYO with CMU
Crawl Bear (/swim… raining pretty hard) dragging CMU
40 Calf Raises OYO with CMU
Back to AO:
25x Lawn Mower (each arm)
10x Upright Row
20x Bent Over Row
20x CMU BBS
10x 4-ct CMU American Hammers
MARY:
Just enough time for some Row Your Boat – Pretty appropriate given the conditions.
COUNT-OFF & NAME-O-RAMA
5 thoroughly moistened PAX
CIRCLE OF TRUST/BOM:
Psalm 150:
1 Praise the Lord!
Praise God in his sanctuary;
praise him in his mighty heavens![a]
2 Praise him for his mighty deeds;
praise him according to his excellent greatness!
3 Praise him with trumpet sound;
praise him with lute and harp!
4 Praise him with tambourine and dance;
praise him with strings and pipe!
5 Praise him with sounding cymbals;
praise him with loud clashing CMUs!
6 Let everything that has breath praise the Lord!
Praise the Lord!
OK, so I changed that last word a bit… We should praise God whatever we are doing, wherever we are, with all that we have!
MOLESKIN:
I don’t know which exercise did this, but I need more of it: Something made the muscles over my kidneys sore. I had to look ’em up… I think they’re the “internal obliques”
ANNOUNCEMENTS:
3rd F event next month, with convergence at Big Ball preceeding!