DirtyMacDeuce with a side of Ciabatta

THE SCENE:  I don’t even remember.  Seemed nice enough.  At least not like I was swimming through hot air.

F3 WELCOME & DISCLAIMER  Check.

WARM-O-RAMA:

Squats x 15 IC
Daisy Pickers x 15 IC
Imperial Walkers x 15 IC
Hillbillies x 10 IC
Arm Circles x 10 IC, front then back
SSH x 30 IC
Slow mosey around senior center

THA-THANG:

DirtyMacDeuce:  4 sets of 3 exercises done to 12 4-count reps.  After each set of 3 exercises, you run a lap around the senior center.

— Set 1:  Merkins, Squats, Big Boy Sit-ups
— Set 2:  Derkins, Lunges, LBCs
— Set 3:  Irkins, Squats (Squat Jumps for the studs), Flutterkicks
— Set 4:  Tempo Merkins, Reverse Lunges, Freddie Mercury

Rinse and Repeat.

Ciabatta:   A four-minute routine that involves 20 seconds of work followed by 10 seconds of rest, repeated 8 times.

— Exercise of choice:  Burpees

MARY:

None since Mary was incorporated into Tha-Thang.

COUNT-OFF & NAME-O-RAMA

5 PAX (0 FNGs) — Gus, Notasport, Speaker, Snookie, Toms (QIC)

CIRCLE OF TRUST/BOM:

As the importance of F3, church, fatherhood, work, etc. continue to increase in YHC’s life, the need for prioritization also increases.  Somehow, YHC still manages to waste time with empty pursuits, such as Netflix and excessive irrelevant information (i.e., the interwebs).  YHC encouraged the PAX to take seriously the matters of importance God has placed in their path and to be willing to push aside those things that detract from the mission.

MOLESKIN:

Gus was late.  Long drive and all.  He still got in more reps than me.

I heart small workouts.  Big workouts are great and have their place, but mornings like this morning are the engine of F3.  Glad to have been a part, especially at the original weekday AO.

ANNOUNCEMENTS:

None.