“The Michigan” – F3 Style
THE SCENE: 75 degrees, slight breeze, muggy as a bayou at the Morg
F3 WELCOME & DISCLAIMER Did
WARM-O-RAMA:
In honor of Michigan’s 16 losses to Ohio State in football since 2000, our warmup was in sets of 16.
- 16 IC x SSH
- 16 IC x Windmills
- 16 IC x Daisy Pickers
- 16 IC x Imperial Walkers
- 16 IC x Michael Phelps
Moseyed to starting cone afterward.
THA-THANG:
Jogged as a PAX unit on a 1/3 mile out and back stretch of the Morg. Stopped at 5 different cones to perform exercises in descending reps (20, 16, 12, 8, 4). Once we got to the last cone, we turned around and ran back, starting over with a different exercise. The exercises are in order:
- Merkins (last set of 4 was Mickey Mouse Merkins: wide-arm merkin, diamond merkin, wide-arm merkin is 1)
- Squats (last set of 4 was jump squats)
- Dead bugs (lay flat on your back with knees bent at 90 degrees and your arms straight in the air above your chest. Move left arm back and right leg forward, then switch. 2 is 1)
- Lunges (last set of 4 was jumping lunges. 2 is 1 for all).
PAX then paired up Dora-style to do a box run and big boy sit-ups. One PAX did a box run while the other PAX did big boy sit-ups; then they would switch. PAX completed this until they combined for 100 big boy sit-ups. A box run constitutes a square marked off by four cones. PAX faced the same direction during box run, so they completed a right shuffle, forward run, left shuffle, and backward run.
After Dora workout, PAX got in a circle inside the cones to complete up-downs. Each PAX would count to 3 while running in place, then drop to the ground and get back up. We went around the circle once then moseyed back to the shovel flag.
MARY:
Out of time…
COUNT-OFF & NAME-O-RAMA
11 (0 FNGS): Puddle Jumper (QIC), Big Combo, Esquire, Flatland, Flobee, Granola, Orange Julius, Potter, Ratio, Sleep Number, Woodpecker
CIRCLE OF TRUST/BOM:
Titus 2:7-8 should encourage us to be a good example in conversation and behavior in order to influence others and build up HIMs. If you don’t know how to do that, the best way to do that is to get a mentor who will walk alongside you in that.
MOLESKIN:
Loved my VQ! Thanks for everyone who showed up and supported! Improvements for next time would include figuring out a better way to keep PAX together on the run (Indian Run?) and changing the course to ensure we hit an even 2 miles. Also I need to remember to pick up the cones on the last out-and-back.
ANNOUNCEMENTS:
Prayers for Flobee as he heads to Jackson, Mississippi this weekend, for Woodpecker and his M, and for Orange Julius as he and his brother do GrowRuck 15 at F3 Cherokee this weekend. Cheers for Woodpecker and his M celebrating their anniversary today. Possible PLC at the Morg on Monday. Big Combo will be doing his VQ at the Berm on Wednesday 8/28!
