Tag: Woodshack

THE SCENE: Mid 60s, clear skies, beautiful morning to be alive, outside, and sweating with a bunch of dudes at a dark park at 5:30 a.m. (when you write that out, it doesn’t sound quite right)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ribbed was on Q, but he was sidelined with a fever and headache, so I warmed us up with:

SSH x 20 (4 ct)

Baby arm circles forward x 10 (4 ct)

Baby arm circles backward x 10 (4 ct)

Overhead claps x 10 (4 ct)

Tempo squats x 10

Tempo merkins x 10

Some Michael Phelps

A little of this and a little of that x 2

THA-THANG:
Handed off to Mouthwash after the warmup, and he took us to the flagpole for a 7 of diamonds – run the loop stopping to do exercises at each of the 4 points of the diamond along the way.

First lap – 7 diamond merkins at each point

Second lap – 14 big boys at each point

Third lap – 21 wide merkins at each point

Fourth lap – 28 squats at each point

Mouthwash handed back to me, and we ran to the Bermuda Triangle in honor of Ribbed.  At the first point, we did 35 v-ups.  Bear crawled to the second point and did 35 Carolina Dry Docks.  Bear crawled to the third point and did flutter kicks x 35 on a 4 ct.  Bear crawled back to the first point.

Handed off to Kentucky who took us to the playground.  Rocky Balboas on the curb on a 4 ct (I think we did either 20 or 25, but I don’t remember for sure – I was trying to keep up with the exercise).  Asymmetrical merkins x 10 each arm (one hand on the ground, the other on the curb and then switch arms after 10).  Mouthwash suggested baby dips on the curb x 25 followed by 10 tempo pull ups (fast up, hold, slow on the way back down).

Kentucky then took us to the splash pad for 15 table rows and 15 box jumps/step ups.

Back to the AO for Mary

MARY:
Kentucky suggested a bicycle race, so I led us in some plank work while he set up the music for the race, which consisted of Freddie Mercurys during the song “Bicycle Race” by Queen with 1 big boy every time the word “bicycle” or “bike” was mentioned, and they were mentioned – a lot.

COUNT-OFF & NAME-O-RAMA
6 HIMs

CIRCLE OF TRUST/BOM:
No one else had anything to say, so I took the BOM and talked about Proverbs 17:17 – “A friend loves at all times, and a brother is born for adversity.”  We are forging both friendships and brotherhoods at F3.  While work, family, church, etc. may prevent us from getting together and hanging out like we would in high school or college, the gloom gives us a chance to bond, encourage, support, and mumble-chatter.  And while some us may be closer friends with some than others, we are all brothers and have each other’s backs in times of adversity.

MOLESKIN:
Prayers for Ribbed, Lillydipper’s wife, Jinxy’s wife, Doubtfire, Lulu, the two women with brain tumors mentioned by Baywatch, the kids in school, and everyone working.

ANNOUNCEMENTS:
Hardship Hill on 10/3.  Still trying to put together an Equalizer team.