THE SCENE: High 40s and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15th day of the month, 135th day of the year – 230 days left in 2021 to make it what you want it to be
SSH, windmills, tempo squats, little baby arm circles forward, little baby arm circles backward, some Michael Phelps, a little bit of this and a little bit of that (x2), and tempo merkins – 15 reps of each (4 count where appropriate).
Pele wanted to do some cherry pickers, but I don’t like cherry pickers so we moseyed instead. For once, Crawdad agreed with me.
THA-THANG:
Mosey to the bottom of Everest
15 more SSHs (4 ct)
Run up Everest to the top of the Summit
15 more SSHs (4 ct)
Mosey to the Coliseum
Divide up into two teams
Welch Dragons to 10 with one team going one way and the other team going the other way – if you don’t know what a Welch Dragon is, then look it up on the F3 Exicon or ask someone who has done it, he will remember
Meet back in the center for some Hello Flutter Cutters (one 4-ct Hello Dolly, one 4-ct Flutter Kick, one 4-ct Box Cutter – together back-to-back-to-back for one rep) while waiting on the six or at least 15
Ghost-man Baseball
Using the circle of the Coliseum, Team 1 runs to first base, does 15 reps of the exercise, and returns home. Team 2 does a core exercise of its choice for the entire time it is waiting for Team 1 to return. Team 1 does a core exercise of its choice while Team 2 runs to first base, does 15 reps of the exercise, and then runs back. Repeat this process for the other bases but stop at each base on the way and do the exercise there before advancing to the next base (because you have to touch the bag before advancing in baseball) but do not do the exercises at each base on the way back (but do run back the way you came). For the home run, do not run back, stay at home to do 15 reps of those exercises and then do a core exercise of the team’s choice while the other team finishes its home-run trot.
First Base – Merkins
Second Base – Squats
Third Base – Carolina Dry Docks
Home Run – Burpees
15 SSHs (4 ct)
Mosey to Crawdad’s Yoga Studio
15 SSHs (4 ct)
Hokey Pokeys (merkins with one leg in the air) x 15 each leg
25 SSHs (4 ct)
Mosey to the base of Baby Cardiac
35 SSHs (4 ct) – total of 135 for the entire workout
All you got sprint up Baby Cardiac to the AO
MARY:
Hold a plank for one minute to time
COUNT-OFF & NAME-O-RAMA
18 HIMs
CIRCLE OF TRUST/BOM:
It’s time to step up. Lillydipper usually picks up 2 Qs a month on average, but he has been out with a hip problem and will be out for a while. It’s going to take all of us to fill that void. So, it’s time to step up. Sign up for Qs. If you’ve not Qed in a while, then it’s time to sign up. If you’ve never Qed before, then it’s definitely time to sign up. It’s not hard. Just pick an exercise you don’t like to do and do it twice as many times as you want to do it. The PAX will support you. The Q doesn’t have to be perfect. It just needs to be. And, a Q needs to be on the website calendar days in advance so that any sad clowns will know that F3 will be there for them on Saturday morning (remember, the sad clowns don’t have access to Slack). Step up and sign up. Do it for your brothers. Do it for Lilly. We can’t let this fade in his absence or fall only on a few of us. He will undoubtedly be back, hopefully sooner rather than later, but we need to make sure that his legacy is still here waiting on him.
MOLESKIN:
Prayers against racism, for the sick and shut in, for the journeys of Cheatsheet, his daughter, and all the F3 brothers, for Lillydipper, for Jinxy, for Doubtfire, for Convoy and his family, and for all of the unspoken prayers on our hearts and minds. Prayers for the courage in each of us to step up in F3, in our families, and in our communities.
ANNOUNCEMENTS:
June 12th – Convergence at Big Ball followed by a work day at Wesley House
July 24th – CSAUP at Dog Pound (was last year’s CSAUP not enough?)