THE SCENE: Cool and Clear, brisk for Spring but totally perfect, waning gibbous overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Hairy Rockettes
- Cheerleaders
- Moroccan nightclubs
- Grady corn
- Cherry pickers
- Mountain climbers
- Tempo merkins
- Pickle pounders
- Pickle pointers
THA-THANG:
- Mosey to the Friendship Bell
- Bicycle race 3:04
- 20 4-ct freddies, 5 rowboats x5
- 10 4-ct mountain climbers, 5 pickle pounders
- Another one bites the dust 3:37
- Mucho chesto at songs pace
- 10 Catalina wine mixers
- Hammer to fall 3:40
- 20 4-ct American hammers
- 20 imperial squawkers
- Headlong 4:33
- 20 drydocks, run
- 20 basilisks, run
- 10 dive bombers, run
- 10 speed skaters, run
- Repeat to end of song
- Breakthru 4:09
- 20 squats
- 20 Lunges
- 20 step ups
- 20 dips
- 20 hello Dolly’s
- Repeat to end of song
- Flash 2:48
- Indian run around the loop
- Mosey to the pool wall
- I want it all 4:01
- 6 Wall ups
- 6 BttW shoulder taps
- Wall sit until they say “I want it all”
- RTF
MARY:
No time, and I had Bohemian Rhapsody all ready to go…
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
In F3, we spend a lot of time talking about working out, but there is another part of fitness that we rarely talk about, what I would call the silent majority of fitness, the queen. Exercise is awesome, but without the right supplies, it won’t make the change we are hoping for. Trouble is, there are so many different aspects and topics and controversies that can muddy the water. So I just wanted to touch on some of the basics that I think are generally agreed upon.
- You can’t out-king your queen, or another way I have heard it said, you can’t outrun your fork. There is not an amount of exercise you are capable of doing that will allow you to eat whatever you want. Your ability to consume calories Completely outpaces your ability to burn them
- In – out = accumulation. That’s it. There are no tricks to understanding your weight. If you eat more than you burn, you will accumulate.
- Drink water. Signals from the body can be confusing, and it common to try and address thirst by eating! Before you eat, drink water to make sure you are actually hungry. Also, you will feel way better and it will help manage the stunning amount of salt in the American diet.
- Quality protein. We 90s kids were raised in a world that seemed to think protein was outdated, so we have bad habits about eating primarily carbs. An exercising man should eat about 1 g of protein per 2 pounds of body weight. That’s more than the nutrition facts imply, unless you weigh less than 100 lbs. Try to center your meals on a food that is high in protein, which my rule of thumb is 25% or more of the calories from protein. If you don’t want to do the math, more grams of protein than fat is a good place to start and pretty much avoid things made with grains.
MOLESKIN:
Something different for each song was kinda fun, but it was too much briefing. Shoulda made a sheet or something.
ANNOUNCEMENTS:
ESCAPE FROM HAW RIDGE!!!!!