THE SCENE: Beautiful, mid 70s, sunny… almost a tad HOT!
F3 WELCOME & DISCLAIMER
Check
WARM-O-RAMA:
SSH x 20 (IC), Cherry pickers x 10, Steve Earles x 20 (IC), Baby Arm Circles forward (x10) and backward (x10), little of this and that, Vertical leaps x 10 w/ increasing intensity.
THA-THANG:
Moseyed to little-used field over by Area 51. 16 cones set up for March Madness.
Sweet 16 Suicides: run to each cone and back, 8 on each side. Remove the “losing teams” from field.
Elite 8’s: Do four sets of 8’s (same as Sevens but with one added rep, so 1/7, 2/6, etc.) between the cones, which represent the teams in the Elite 8 of the NCAA basketball tournament, as follows:
- DUKE Blue Devil Bobby Hurleys (of course…!) / MICHIGAN STATE Mountain Climbers (4-Ct). Sometimes you have to crawl before you walk… BEAR CRAWL between cones
- GONZAGA BULLDOG Burpees / TEXAS TECH Tempo Squats. Sometimes you have to backpedal to get back on defense! Bernie Sanders between cones!
- VIRGINIA CAVALIER Carolina Dry Docks / PURDUE Plank Jacks Two of the best defenses in the tournament… Defensive position and shuffle between cones!
- KENTUCKY WILDCAT Werkins / AUBURN American Hammers (4-ct). Sometimes you have to just run normally.
Continue on to the ROAD TO THE FINAL FOUR!
Things get harder in the Final Four… Run up and down the hill to the road, doing the following exercises:
- MICHIGAN STATE Mountain Climbers at base (x10, 4-Ct), TEXAS TECH Tempo Squats (x10) at Top (because TT came out on top!)
- AUBURN American Hammers (x10, 4-ct) at base, VIRGINIA CAVALIER Carolina Dry Docks (x10) at top. Still need to get to the top of the mountain baby!
Mosey to stop sign at corner of circle drive.
CHAMPIONSHIP: TEXAS TECH Tempo Squats (x10) at sign, then sprint to first No Parking Sign and VIRGINIA CAVALIER Carolina Dry Docks (x10) at for the win, baby!
3 BURPEES to simulate the jumping and excitement of the victory, then…
30-count stargazers to soak it all in.
MARY:
Basketball is all about the… X’s and O’s!! (on 6, X position, 6 inches off ground, then V with arms and legs together in the air.)
COUNT-OFF & NAME-O-RAMA
Six strong. (J-Lo not tagged)
CIRCLE OF TRUST/BOM:
At the end of the NCAA tournament, CBS always shows an awesome montage called One Shining Moment that documents the incredible highs, and the crushing lows of the past few weeks’ action-packed games. I recently read an article about an athlete who created a shining moment for a special fan.
Alex Bregman, 25-year old infielder for the Houston Astros, has a group of friends that he hangs out and lives with (The Boys) and they do a lot of things on social media, like random acts of kindness, practical jokes, etc. Late last year, a relative of a young fan messaged Bregman on Instagram to say that the fan was dying of Stage 4 brain cancer and that he’d asked to be buried in Bregman’s jersey. “A signed note or jersey would make his entire life”, the relative wrote. Bregman asked for his address. That week-end, Bregman and the Boys, leaving their cameras behind, drove up to the young man’s house and spent an hour at his bedside. Two days later, Bregman received another message from the relative. “He died this morning. We are so grateful you saw him and made him laugh before he made his way home.”
Bregman took the time to give this young man One Shining Moment. An act of kindness can make the difference in someone’s life. Reach out to say hello to an old friend. Be Present (per Crawdad at our last Third F) when someone is going through a tough time. Do whatever you can to give a fellow human being One Shining Moment in their day, or week, or life. It will mean all the difference in the world to them.
2 CORINTHIANS 1: 3-4
“Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our troubles that we may be able to comfort others with troubles, with the comfort with which we ourselves are comforted by God.”
Pass it on. Be someone’s shining light in their times of trouble, just as God is your shining light, your beacon, your hope when you are faced with your personal tribulations.
MOLESKIN:
ANNOUNCEMENTS:
Be aware that some workout groups (not ours… yet) have been approached by city officials and it has been suggested that they should pay for their workout time/space. Let’s hope this is not a glimpse into the future… Also, be on the lookout for an announcement in May to help our brother Pinto out by doing some yardwork as he continues to recover from his heart attack.