April 12, 2018

ABCs, 123s

Morg, Uncategorized, Weekday

THE SCENE: 56F & hawt.

F3 WELCOME & DISCLAIMER

  • A. WARM-O-RAMA (in ABC-cadence; basically 3x IC/exercise):
    • Arm Circles
    • Backstroke
    • Cross Jacks
    • Diamond Merkins
    • Elbow-to-Knee
    • Frankensteins
    • Groiners
    • Hip Circles (flip flop halfway)
    • Inchworm
    • Jump Split Squat
    • Knee-to-Elbow
    • Leprechaun Kicks (Thanks Peaches @ F3Birmingham!)
    • Mahktar ‘n Diyanes
    • Nolan Ryans (flip flop halfway)
    • O‘s
    • Plank Jacks
    • Quarter-mile Mosey (perimeter of parking lot to curb by STARTEX)
    • Rocky Balboas (while waiting for the 6)
    • Surrenders
    • Tuck Jumps
    • Uneven Merkins
    • V-ups
    • Windshield Wipers
    • XYs (Rosalita + Flutterkick)
    • Y-raise
    • Zebra Butt-Kicks
  • B. THA-THANG:
    • Alternating Bear Crawls & Sprints between light poles with everyone in group 1 or 2 or 3 performing at least three Squats.
    • Burpees. 26 of them. One for each letter of the alphabet to stagger PAX into three groups. Upon the completion of burpees, PAX ran to the first light pole to perform squats until 7 PAX accumulated.
    • Congregate. The 1st 7 PAX to gather became group 1; the 2nd gathering of 7 PAX became group 2; the 3rd = group 3. Everybody in each group kept performing squats at each light pole until their entire group had done at least 3 squats, before Alternating Bear Crawls & Sprints to rinse and repeat. At 6:10 groups 1 & 2 went back for group 3 and all moseyed back for Mary.
  • C. MARY:
    • ABCs (in ABC cadence, of course)
    • American Hammers 26x IC
    • Big Boy Sit-ups (maybe got to E before time was called)
    • Crab cakes
  • 1. COUNT-OFF & NAME-O-RAMA:
    • Ruck (5 PAX, 0 FNGs): Mr. Wonderful, Orange Julius, White Castle, Choker, and Granola
    • Bootcamp (20 PAX, 0 FNGs): Orange Julius, Bob Ross, Costello, White Castle, Jasmine, Woodpecker, Carport, Moana, Zima, Soulja Boy, Green Monster, Sleep Number, Choker, Bad Credit, Red Roofer, Bootheel, Po, Mr. Wonderful, Phat Pat, and Granola.
  • 2. CIRCLE OF TRUST/BOM/MOLESKIN:
    • 1. YHC had a strange dream this week about his 2.0 being in a dangerous situation, and awoke with a strong sense of the frailty of life and how our otherwise safe living can numb us to that reality.
    • 2. Prayed for:
      • Sleep Number‘s mother
      • White Castle‘s ultrasound scans
      • Po‘s brand new 2.0
      • Carport‘s newly-adopted 2.0
      • Families who have lost little ones
    • 3. Shoutouts to:
      • 1. Soulja Boy for an excellent job sweeping and counting PAX.
      • 2. Costello for venturing out to the Morg (he’ll be on Q @ OF this Monday if you live walking distance from OF. Otherwise, post at the Morg. Red Roofer drives in from C’ville just to be a part of the Bartlettiest, King of the Bluffiest AO of them all).
      • 3. Moana for the side bear modification. Seemed harder and that’s probably why he did it.
  • 3. ANNOUNCEMENTS:
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