Well…I am happy to say that I have officially joined the Respect club and made it to 50 years young. Thanks to my F3 family in particular, I definitely don’t feel 50. This group of men and the exercise and fellowship that we share each week has me feeling healthier and happier than I was at 40! My 14 son Tightrope enjoys posting as well and F3 has been a healthy and positive influence in his life. So thank you all for the inspiration and commitment. I look forward to many more years in the gloom!
Warm Up
10 Good Mornings
10 Sir Fazio Arm Circles-each way
10 Windmills
Long loop run along the outside of the park – circle up at basketball court for more warm up
50 SSH
25 Merkins
25 Sumo Squats
15 Peter Parkers
The Thang:
Over-the-Hill Sevens
Jump Squats on the near side, Merkins on the other side of the hill-plank it out when done
Thang II:
I have always wanted to try the One Arm Balls to the Wall. So for my birthday wish we ran over to a perfectly good brick wall for a little BTTW.
In cadence 5 count with both hands, left hand up-5 count
Regular-5 count, Right hand up-5 count, Regular-5 count…and recover
Recover on the run to a long Bear Crawl downs the stairs, down the sidwalk and back up the stairs
Thang III:
Rock Pile Ego Rock
10 Curls, 10 Triceps Ext, 10 Overhead Press, 10 Bent over Row – Run fast lap around parking lot
15 reps of each – run faster lap
10 reps of each – all out sprint
Back to the basketball court for Mary
Mary:
20 LBC’s
20 Freddy Mercury’s
20 Low Slow Flutter Kicks
25 Merkins
30 American Hammers and done
Announcements- Bull this weekend and sign ups for the Mud Run in April
Prayer requests for 3 Doors Downs Uncle Pete, Spurrier’s friend and Silent Bob’s relative.
It has been a blessing and an honor to be a part of this family. Aside from the occasional pain or blood loss, it has been nothing but positive and brought some much needed balance into my life. It has certainly brought me closer to God along the way and for that I am eternally grateful. Thanks to F3 Raleigh and Nation and I will see you in the gloom.
