THE SCENE: Dry & cool & in the 30s. Like your Q <cough>.
F3 WELCOME & DISCLAIMER: I’m still not a professional. You are allowed to kiss Code Brown only, as he has been vaccinated. But watch out for the beard.
WARM-O-RAMA:
- SSH IC x 25
- Tie Fighters IC – 12 each leg
- From the Baseline, across the car park:
- High Knees, mosey back
- Butt Kickers, mosey back
- High Skips, mosey back
- Bear Crawl, mosey back
- Caraoca, Caraoca back.
THA-THANG:
There were lists of exercises at each of the four corners of the AO car park. We ran a ladder – 1 side of the lot, then 2 sides, 3 sides, 3, 2, 1 – then did the next exercise on the list at that corner. As a curveball – when the play list hit the right song we circled up and did said routine:
- Queen – Bicycle Race – Freddie Mercury’s in time to the music with a Big Boy on every ‘Bicycle’, or ‘Bike’.
- James Brown – Sex Machine – Start in Al Gore, then up-squat on every Get Up! We switched up to Plank and Merkin at the Bridge, with added Pickle Pounders on “shake your money maker”.
- Corner 1
- Merkin x25
- Carolina Dry Dock x25
- Plank Jack (4ct) x25
- Jack Webb (1 merkin : 2 air press) up to 6
- Corner 2
- Big Boys x25
- Hello Dolly (4ct) x25
- American Hammer (4ct) x25
- Flutters (4ct) x25
- Corner 3
- Squat x25
- Bonnie Blair x12 Each Leg
- Lunge x12 Each Leg
- Iron Mike x25
- Corner 4
- Rocky Balboas (4ct) x25
- Crab Jacks (4ct) x20
- SSH (4ct) x25
- Get Ups x12
MARY:
We did Heels to Heaven, to Flower by Moby. Heels at 6″- Heels to Heaven on “Green Sally Up”.
COUNT-OFF & NAME-O-RAMA
14 Strong
CIRCLE OF TRUST/BOM:
Goals are easy to set, but hard to achieve. Instead I’ve been trying to make habits out of the behaviours of the person I want to be – I’m doing what thin people do, rather than set a goal weight. Give yourself a micro-reward every time you carry out the behvaiour to help make the habit stick. I’m putting an X on a chart of daily progress to see the days I managed to not eat a donut.
MOLESKIN:
Today’s playlist is here. Including Waffle House’s favourite, Madonna.
ANNOUNCEMENTS:
Bring in Trash Bags, Copy Paper and Napkins for Street Hope TN.