January 27, 2021

in honor of pyrtle and dewey


F3 WELCOME & DISCLAIMER was short, but sweet

Motivators countdown from 6 IC

Daisy Pickers x 10 IC

Forward Arm Circles x 10 IC

Backward Arm Circles x 10 IC

Overhead Claps x 10 IC

To honor two long lost PAX who haven’t graced Old Forest with their presence in quite a while, I decided to devote this Q to Pyrtle and Dewey. I didn’t tell the PAX any of this and that we were spelling anything out until the very end before COT. So you’ll notice we literally spell out PYRTLE AND DEWEY with all the exercises in sequence.

We started with the first 3 exercises at the shovel flag where Warm-O-Rama went down.

Pickle Pounders x 20 IC

Yeah – Done while listening to the song “Yeah” by Joe Nichols. While staying in the plank position for the entire song, a Plankjack is done at every “Yeah” and a Mountain Climber (both legs) every time I randomly called out “Climb!”

Randys x 20 IC – With arms straight out but with face palms down, move arms up and down 6 to 12 inches.

Mosey into the darkness, following the path to Overton Dog Bark. We stopped about 50 yards into the mosey for a set of…

Tempo Merkins x 20 IC

Mosey down path for another 50 yards and stop for a set of…

Luge x 15 IC – From flat on your back, raise both your head and upper back and feet off the ground. From here, bring your knees and chest together, then return to the starting position.

Mosey down path for another 50 yards and stop for a set of…

Empty Wheelbarrow – Partner up. A crabwalk with partner holding your feet. We went approx. 10-20 feet.

Mosey to end of path at archway thingy near Dog Bark, and stop here for a set of…

Absolutions X 10 IC – 8-count exercise

Mosey back down path toward startex, stopping about 100 yards in for a set of…

No surrenders x 10 IC – Go down on left knee, down on right knee, up on left leg, up on right leg. 4 count.

Mosey another 50 yards and stop for a set of…

Dancing Bears x 10 IC – 4-count. Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground.

Now, at startex (shovel flag), we performed all the rest of the exercises:

Diamond Merkins x 20 IC – Merkin while positioning both hands directly beneath head with thumbs and forefingers touching forming what might look like a diamond between your hands.

Empty Wheelbarrow round 2! – Team up with same partner as before, this time switching positions. Went about 20 feet?

Welsh Dragons (are tough!) – Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first. After the first 2 cycles of the exercise, I had PAX do 1:1 on shoulder taps to lessen the blow a little. And I had PAX do laps around parking lot til all in.

E2K x 15 IC on one leg, then switched and did 15 more IC on other leg – On your six. Right ankle over the left knee, bring your left elbow to your right knee. Switch. Aka the oblique crunch if you take the right foot and put that on the ground.

Yves Poll – alternate name for backpedaling – did 1 lap around parking lot, backpedaling.

MARY – oh, it’s 6:15!

11 PAX – Upgrade (QIC), Bookworm (IG), Climate Control, Four Eyes, Swanson, Barnum (AOQ), Spicy Cash, Scarecrow, Moth Balls, Billboard, MIB

We put a lot of energy into encouraging each other in F3. I realized this past week that I’ve been putting more energy into encouraging my fellow PAX and leaning more into PAX than my own family. My oldest (7), Knox, started piano lessons two weeks ago and I realized he really needs me to meet him where he’s at right now, encouraging him and being present with him as he’s taking that on. Four Eyes said this message was what he needed to hear this morning as his kids have been struggling in school lately.

Brought a lot of exercises to the table that were completely new to me. Enjoying trying out new things and seeing what I like and don’t like.

Workout Date: