THE SCENE: Rainy, low to mid 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, baby arm circles forward x 20, baby arm circles backward x 20, 20-second plank, Pilates push-ups x 20 (10 each leg – merkins with left leg raised up x 10 followed by merkins with right leg raised up x 10), tempo squats x 20
THA-THANG:
Mosey to CMU pile via the Dragon’s Tail stopping at each light pole to do an exercise x 20 reps – alternating between merkins and squats
Pickup a CMU and mosey to the pavilon
CMU curls x 20 followed by 20-second recovery, rinse and repeat for 4 rounds (80 total reps)
Mosey to Crawdad’s Yoga Studio
Carolina dry docks x 20 followed by 20-second recovery, rinse and repeat for 4 rounds (80 total reps)
Mosey back to pavilon for table rows using the same reps and recovery as before
Mosey back to the yoga studio for flutter kicks, same schedule
Mosey back to the pavilon for CMU overhead presses, same schedule
Mosey back to the yoga studio for more Pilates push-ups, same schedule – Cheatsheet and Crawdad started singing the Hokey Pokey Song and dubbed the Pilates push-ups the “Hokey Pokeys”
Mosey back to the pavilon, pick up the CMUs and mosey to the CMU pile to return them
Mosey to Cardiac with just a few minutes to spare, so we only had time for one run up Cardiac and to the AO without stopping for any exercises
MARY:
We ran out of time for Mary, but we did get some ab work in during the workout
COUNT-OFF & NAME-O-RAMA
13 HIMs getting better in the rain on the first Saturday workout at the Asylum in 2020
Veggie was here, but he is not in the group, so I couldn’t tag him.
CIRCLE OF TRUST/BOM:
It is a new year and a new decade and no one knows what it holds. It could be the year that someone is added to your life, or it could be the year that someone is taken away. It could be the year of the promotion, or it could be the year of the demotion. It could be the year of kindergarten, or it could be the year of graduation. It could be the year of the big win, or it could be the year of the big loss. Regardless, you don’t need a resolution, you need a constitution, a foundation. On a big scale, it should be God, your family, your friends, etc. But, it can be anything that grounds you. It can even be as simple as the F3 workouts. The asphalt, concrete, and grass do not change, and they are always there waiting for you whether you have a good day/week or a bad day/week. They are checkpoints after good times or bad and before whatever lies ahead. If nothing else, start there and build. Have a good new year but not just for what good fortunes may come your way during the year but based on what you keep your eye on and focus on while the year goes by
MOLESKIN:
Prayers for Pinto, Flashback 2, Lady Tank, Cheatsheet’s family, Lady Junk, and Veggie going back for another semester of college
ANNOUNCEMENTS:
Party at Tank’s house on 1/10
Still need money for pull up bars for the Dog Pound