Throwback playlist
THE SCENE: Memphis in May. Quite glorious.
F3 WELCOME & DISCLAIMER
I am not a professional.
Any FNGs? (Assign someone to stay with FNGs)
You are participating at your own risk, and you are assuming the risk of injury.
You are responsible for your own well-being; you could get injured (dark, uneven ground).
You are 18 or older, here voluntarily, and you are not paying to be here.
Know your limits and do the best you can.
Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion.
WARM-O-RAMA:
There were chuckles from several PAX that YHC (Speaker) brought a speaker.
Shoulder taps IC x 10
Daisy Picker IC x 15
Lap around the building
Chumbaburpee – Listening to Chumbawumba, SSH + Burpee on each “I get knocked down” (27 total)
Chuckles were no more
THA-THANG:
PATTYCAKE MERKINS Partner up. Two partners face each other in plank position and perform merkin together. On up movement, partners slap right hands in the middle. Repeat merkin and switch hands. 1 rep = 2 hand slaps. 20 REPS OYO
JUMP AROUND – We cranked our speaker back up to House of Pain, Jump Around. Ambitious PAX were encouraged to complete 94 jump squats (1 for each “jump” in the song) before the song ends
Hit the track for a quarter-mile scamper.
CATCH ME IF YOU CAN – Partner up. Uglier parter is partner 1. Pretty boy is partner 2. Parter 1 runs backwards while partner 2 does 5 BBSUs then chases down partner 1. Switch positions. Rinse and Repeat across the field.
25 BBSUs
Mosey to parking lot. PAX favorite, BRING SALLY UP. Listening to Moby’s Flower, on “Bring Sally up”, hold ‘Merican up position, on down, hold down position. It’s a mere 31 reps, but overwhelming majority of the song leaves PAX in the ‘Merican down position. PAX mood was grumbly.
MARY:
Dolly x 20 IC
Rosalita x 20 IC
ABCs IC. We have standards at the Berm.
Dealer’s choice
American Hammer
Freddy Mercury
Gas Pumps
Mountain Climbers
COUNT-OFF & NAME-O-RAMA
16 PAX (3 FNGs, 1 very Irish Goodbye) – Promise Ring, Catalog (FNG), Cowbell, Mousse (FNG), Mayberry, Choker, Schwinn (FNG), Commando, Snookie, Gummy, Cowgirl, Lil Nicky, Notasport, Vocals, Shoestring, Speaker
CIRCLE OF TRUST/BOM:
Ecclesiastes 7:14 “In the day of prosperity be joyful, and in the day of adversity consider: God has made the one as well as the other, so that man may not find out anything that will be after him.”
Matthew 6:34: “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.”
We prayed for Mayberry (Jones family and his grandson Garrett) and Commando’s brother Rob.
MOLESKIN:
YHC was encouraged by how many PAX used variations of “smoked” when describing today’s workout. The pace was fast. Music helped to encourage a good pace but shouldn’t be relied on.
ANNOUNCEMENTS:
GrowRuck
SOS on Saturday
Lots of May Q opportunities
