April 29, 2020

It’s Good to be Back

THE SCENE:
Lightning and thunder had passed earlier in the night and the ground was a bit wet.  But I love working out in this weather – 59 degrees – perfect.

F3 WELCOME & DISCLAIMER:  Done and Done.  COVID disclaimer done as well – no fist-bumps, hugs, kisses, etc.

WARM-O-RAMA:
It’s been awhile, so I need to spend some time warming up my low-back:

  • SSH in Cadence x 25
  • Abe Vigoda x 10 (in Cadence, but I think I was just counting-off with little regard to the exercise position)
  • Daisy Pickers x 10
  • Arm Circles x 10 forwards and again in reverse
  • Imperial Walkers x 15

THA-THANG:
Quick mosey around the parking lot and back to concession stand area for our first workout:

  • 3 Rounds of the following, holding plank between rounds when complete so we can all start each round together.
    • Rounds 1 and 3
      • 15 Dips
      • 15 Curls with CMU
      • 15 Derkins
      • 15 Overhead Presses with CMU
      • 50 Calf Raises on steps
    • Rounds 2
      • 20 Dips
      • 20 Curls with CMU
      • 20 Derkins
      • 20 Overhead Presses with CMU
      • 50 Calf Raises on steps

Next took a mosey over to the light poles for some Route 66

  • Bobby Hurleys

Took a mosey pass the skatepark and around the lake back to the light poles for more Route 66

  • Merkins and Werkins
    • At each odd-number post we did merkins
    • At each even-number post we did werkins

Back to startex for a friendly game of roll the workout dice

  • Took turns picking up and rolling the dice (or in an effort to remain COVID safe, some of us just kicked it)
  • I think the dice was weighted as it seems like it kept landing on Tuck Jumps (not sure the F3 name, but starting in a plank position bring knees up to chest and back out – similar to the extension move in a burpee)
  • 7,030 of these and a few other exercises

MARY:
The last two rolls of the day landed on American Hammers and Freddie Mercury – 30 ea.  (we actually remained dry for the entire workout until these last two exercises… sorry, not sorry)

COUNT-OFF & NAME-O-RAMA:
7 of us – no FNGs

CIRCLE OF TRUST/BOM:
God is in control and has a plan for us all.  He is sending us a sign with COVID, giving us an opportunity to slow-down, spend quality time with family, reconnect with friends, and give the earth a chance to re-calibrate.  Many that are not Christians struggle with what’s going on.  Best thing we can do is to be a sounding board / lend an ear – listen to those that are struggling and be there for them.

MOLESKIN:
Many prayers lifted up to those first-responders, leaders, those who have lost a loved one, or those that are struggling with the virus.  We also prayed for Webelo, who is moving to Jackson, MS next Wed as part of his job.  I opened up the prayer, PAX prayed for what was on their heart, and Slicnut closed our prayer.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

QIC:
Rocket Launcher
Workout Date:
04-29-2020