December 31, 2019

31/12/20/19 BC

THE SCENE:
Temp in high 30s but the wind make it feels like low 30s

F3 WELCOME & DISCLAIMER
Welcomed and disclaimed 3x.

WARM-O-RAMA:
31 SSH IC
12 Burpees IC
20 Imperial Walker Squat IC
19 Forward Arm Circles IC
Too many reverse arm circles IC, thanks to Sonic

 

THA-THANG:
Indian run 2 laps (small loop)

“The 2019” – Two exercises workout:
First exercise is Hand Release T Merkins
Second exercise is Bonnie Blair
Started with the first exercise 20 reps, followed by the second with 19 reps (1=1).
Continue with the first exercise 18 reps, the second 17 reps.
Follow the pattern until 2 reps and 1 rep.

Indian run 2 laps (small loop)

Cancel the next round due time, mosey back to the flag to continue with Mary.

First exercise is Ranger Merkins
Second exercise is Squat Jump
Started with the first exercise 20 reps, followed by the second with 19 reps (1=1).
Continue with the first exercise 18 reps, the second 17 reps.
Follow the pattern until 2 reps and 1 rep.
Indian run 2 laps (small loop).

Reached the flag and found the flag on the ground, so penalty burpees 10x OYO.

MARY:
“2019” of Mary:
First exercise is Heels to the Heaven
Second exercise is Low planks leg through
Started with the first exercise 20 reps, followed by the second with 19 reps (1=1).
We did until 16 and 15 reps.

COUNT-OFF & NAME-O-RAMA:
9 PAX (incl. FNG – Funnel Cake): Couch Potato, DHL, Farmer, Jet Blue, Roomba, Sonic, Speedy, Tremor (QIC)

CIRCLE OF TRUST/BOM:
YHC joined F3 about a year ago (12/29/2018). Before F3, YHC was working out in a gym with no fellowship and this is one of the SadClown problems. YHC was a SadClown then, but it was punching bag instead of “the fern” as it mentioned in the Freed to Lead book. There are more SadClowns out there, when you find them, EH them to F3. Leave no man behind, but leave no man where you found them. SYITG.

MOLESKIN:
Multiple PAXs were thankful for the workout as they shouted “thank you” multiple times during the workout. We’ll do it again next time, hopefully we could get to round 2.

ANNOUNCEMENTS:
NYD convergence, 2020 Equinox challenge

QIC:
Tremor
Workout Date:
12-31-2019