November 14, 2020

Friday the 13th Fun Day

THE SCENE:
Cool 52 degrees, but clear and perfect for fellowship and fun, err fitness….

F3 WELCOME & DISCLAIMER

Done and Done

WARM-O-RAMA:

  • SSH IC x 13
  • Daisy pickers IC x 13
  • Hand release merkins OYO x 13
  • Air squats IC x 13
  • Arm circles (forward/reverse) IC x 13

THA-THANG(s):

  • 11s (modified to 13s!)
    • 12 hand release merkins / 1 Alternating side squat
    • 11 hand release merkins / 2 alternating side squats
    • and so on until 1 hand release merkin / 12 alternating side squats
      • PAX travel single file around diamond layout (1st, 2nd 3rd, home)

      • Last man peels off, runs to center and performs 5 of an exercise, then rejoins PAX at the front.

      • Repeat for all PAX. Change Mode of travel and exercises each round.

          • Round 1

            • Mode of travel:  bear crawl

            • 5x burpees

          • Round 2
            • Mode of travel:  crab walk

            • 5x hand release merkins

          • Round 3
            • Mode of travel:  inch worms

            • 5x foxhole (WWI SU roll to hand release merkin); repeat x5

          • Round 4
            • Mode of travel:  lunge walk

            • 5x hand release merkins

          • Round 5 (actually x2)
            • Mode of travel:  mosey

            • 5x Carolina drydocks

For the monthly challenge:  106 hand release merkins

MARY:
Hello Dolly IC x 26 (2 x 13!)

Flutter kicks IC x 26

WWI SU IC x 26

ABCs

40 sec low plank

COUNT-OFF & NAME-O-RAMA:
6 PAX:  Eagle, Flobee, Squatter, Fugitive, Toucan, Beef Log

CIRCLE OF TRUST/BOM:
Embrace change.  I was reminded this week that the only constant in the universe is change.  Personally, I hate change, but when I reflect on when growth happened in my career, my personal life and spiritual life, it’s always been when I put myself in an uncomfortable position.  Embracing change is about getting comfortable being uncomfortable.  So, push yourself to do something uncomfortable this week and see what happens.

MOLESKIN:
Prayers for Flobee’s mom for upcoming biopsy, and thanksgiving for Flobee’s wife finding a new job after losing hers last week.

ANNOUNCEMENTS:
None.

QIC:
Beef Log
Workout Date:
11-13-2020