It was a Balmy and rainy 58 degrees
Otherwise known as a perfect morning for an F3 workout!
DISCLAIMER
PRAYER
The “Prime” Warmup
29 SSH
13 Windmills
17 Running – Forward Arm Circles
19 Running – Backward Arm circles
13 Through The Tunnel
Willie Mays Hayes to the right X 11, to the Left X 13
yes…. all counts are in their prime, unlike me
THE THANG – I.E. The “Past my Prime” Thang
Attempt was made for a total chaos of organization,
So you never knew what was coming next, sort of like what life throws at you
- Indigenous run around track -> road turn by SH building ->sidewalk to New Gym ->down hill -> through parking lot->stop at Bottom of Med Tech Hill
- At Bottom of hill using mnemonic CAB
- –>>> Take a CAB when you need a ride
- –>>> to remind us to ask for help from a friend when we need a hand
- Hill workout one exercise at bottom then 5 burpees at top, count as a group
- 300 Crunches
- 300 American Hammers
- 200 Box Cutters
- Imperial walkers while waiting for the six
Next Indigenous run to bottom left corner of The Range parking lot
Using the Mnemonic SLAB
- To remind us this is our destiny – Death – Being put on The SLAB –
- so live like each day counts
- so live like we will end up in the right place
- To remind us to get out here at F3 AMAP (as much as poss) to avoid the SLAB and enjoy life!
doing 20 of each exercise in each corner in succession, then run together to next corner
- Squats
- Lunges
- American Hammers
- Burpees – Though the number was contested and temporarily lowered to 10, later we completed the other 10 with the help of the honorable Handsy at the time of MARY
Next our
60 year Birthday – Short – Pretty Fast – But not TOO fast – Race
Race from Top entrance of The Range Parking Lot to Bottom of Skate Park hill
*** Rules ***
- Run Fast
- Not too fast
- Need to act like you are 60…
- This means running fast enough you get a workout
- Not so fast that you hurt yourself and can’t get out here for a week
- Generally about 80-90% of how fast you Think you could go is a good idea
And the winner is **** Beanie**** !!!
Next we will utilize the Skate Park Hill to inflict more pain, I mean fun
- 5 Merkins at the Bottom then run UP
- 10 Merkins at the Middle then run UP
- 20 Merkins at the Top
- Then Box-cutters until all 6 done
- Then run down hill with 10 Merkins in the middle
Run to bottom to start our NEW EXERCISE – I Think it’s new!
THE MOVING MARY (MM)
How it works ->
Start by Running Indigenous File
Count 1 – 2 – 3 – 4 as 4 sequential people reach the front.
When #4 is reached the run stops
- Person #4 yells out an exercise and a Number of Reps
- We do these together
- Then get back up and start running keeping in same order
- Count again begins at 1 when first person reaches front
- When #4 reaches front -> rinse and repeat
Summary MM = While doing an indigenous run, every 4th person to reach the front causes running to stop, yells out an exercise and # of reps, we do this, then running restarts, and we start counting from 1 to 4 again as sequential runners reach the front, and keep repeating (every 4th is good if odd # of people, every 3rd or 5th might be better if even # of people)
We Did MM heading up on path to top of football field –>> around Med Tech Building by the Stop Sign Corner –>> up street to Poorly Built Mini Track –>> around track –>> back to our starting position
Just enough time left for a Wee Bit Of The usual Mary in a circle
Grimace 20 Squats
Handsy 10 Burpees – to keep us honest from our cutting corners earlier
—>>>> and our time is now done
CIRCLE OF TRUST
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