Conditions: 50 degrees, Windy, cool, and extra windy
COT
Disclaimer
Prayer
TTT 22(IC)
LBAC 22(IC) Forward
Shoulder Pretzel 22(IC)
LBAC 22(IC) Reverse
The Thang: YHC wanted to gravitate away from Dora, Flora, and Doracides. I know those are always crowd pleasers, but we needed to mix things up a bit. Bring on the Circuit Circus… YHC tried to give a mixture of all the major body parts, and time will tell if the PAX felt the Q was worthy. The circuit complied of 10 varying exercises, each with a duration of 90 seconds. A 25 sec break was built in as well. To make the medicine go down a bit better we brought my favorite music from the 80s and 90s….. seemed to be a crowd pleaser.
Coupon: Approx 3 to 5 lb weight in each hand for the punches, presses, and raises.
Round 1
Incline Merkins
Squat Punch
Baby Crunches
Tricep Press
Step Ups
Overhead Press
Flutter Kicks
Lunges
Front Arm Raise
Slight Interruption of the 1st Burpee Train
Plank
Round 2
Incline Merkins
Squat Punch
Baby Crunches
Tricep Press
Step Ups
Overhead Press
Flutter Kicks
Lunges
Front Arm Raise
Wrapping up.
Count-a-ramma
Name-a-ramma
Insert Interruption from Second Burpee Train
Prayer
Announcement: Still looking for one last person for the GOMR……
So as I sit in another hotel room pondering life, and the fact I watched the earth revolve around the sun once more. Coming up on the Convergence next month I have mixed emotions. One seeing the impact the PAX has had on me, knowing that I could not have put in the work every week without you guys. But I still wonder if I could have done more, push harder, eaten better, or whatever…. so I guess all that is to say. I am better because of F3, you are better because of F3. We all know a lot of SadClowns who could be better……
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