THE SCENE: 45* and despite the forecast, no rain. Not sure if I was actually awake or if it was all a dream…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Iron squats
Seal claps
Merkins
Imperial walkers
THA-THANG:
Collect everyone’s keys/phones and mosey out of the start point along the sidewalk adjacent to the convention center, until reaching the Big Ball. Pause in the shadow of the Big Ball for a set of leg blasters, where Swanson and myself surprise a few by saying we’ve never been in the Big Ball. To recover from the shock, we blast our legs. No rest in between: 10 tempo squats in cadence, 10 lunges on four count in cadence, 10 jump squats OYO.
Continue mosey up the stairs beside the Big Ball for descending ladder routine. I’d planned for rain but was sick of the garage and amphitheater so we moseyed to the overhang on the corner of Clinch Ave and Henley St. Work your way down the list until you complete the last exercise, then run up the stairs, across the pedestrian bridge across Henley St, and return. Rinse and repeat removing the lowest number exercise each time through. Oh yea and touch every stair up and down the stairs.
- 10 merkins
- 9 squats
- 8 sit ups
- 7 OH claps (4 count)
- 6 jump lunges (left right = 1)
- 5 burpees
- 4 V ups
- 3 side lunges (each leg)
- 2 tuck jumps
- 1 SSH
After about five iterations for the jack rabbits and four iterations for the Clydesdales I polled the audience: Continue through the list until we all complete the ladder, or move on to something else fun. A reluctant few finally spoke up and said move on, so we did. Everyone grabbed their laundry and we moseyed back down the stairs beside the Big Ball and underneath where we’d done leg blasters. I am trying to get some guys to VQ soon, so I took the opportunity to let them lead. We all did 5 pull ups on the beams, then met out front. I’d call out someone and ask them to pick an exercise, and lead us in 10 reps of it. Went something like:
- 5 pull ups
- Swanson – led 8 count bodybuilders
- 5 pull ups
- Postman – led plank jacks
- 5 pull ups
- Walrus – led SSH
- 5 pull ups
- Huffy – led V ups
After Huffy finished everyone just assumed 5 pull ups, but I told them to grab their laundry and mosey as we were getting short on time. Once we crossed WFP Drive onto the sidewalk, told everyone to give it all they had on the sprint back.
MARY:
10 sit ups OYO
Flutters
10 sit ups OYO
American hammers
COUNT-OFF & NAME-O-RAMA
12 including 1 FNG: Swanson, Postman, Huffy, Walrus, Jenner, Half Caff, Bubble Wrap (FNG), Dovetail, Passport, G6, Backdraft, Abort (QiC)
CIRCLE OF TRUST/BOM:
Victor Frankl quote from Man’s Search for Meaning: “Love is the only way to grasp another human being in the innermost core of his personality. No one can become fully aware of the very essence of another human being unless he loves him. By his love he is enabled to see the essential traits and features in the beloved person; and even more, he sees that which is potential in him, which is not yet actualized but yet ought to be actualized.”
Amazon spoke on Saturday about focusing on helping someone else when you’re struggling and in doing so you tend to forget your own pain. This quote takes that a step further and says that by learning to love our brothers, we truly find and can admire their gifts. And by realizing those traits in others, we also discover our own potential.
ANNOUNCEMENTS:
Q101 this Saturday, possibly cancelling Big Ball workout to join. Half Caff has another shirt design which is nearly ready, look for shirt order link soon.