As written by Lo Pair:
24 PAX gathered on a spectacular fall morning for exercise. Here’s what we did:
Jog to parking lot for quick disclaimer and warmup of SSH (25), willie mays hays (10), windmill (10), imperial walker (10), mountain climbers (10) and merkins (10), all cadence count.
Jog back to OEC tennis courts, with a pause at railings for 10 cadence count underhand pull-ups, 10 irkins, 10 overhand pull-ups, 10 irkins and 10 more pull-ups using grip of your choice.
At tennis courts we did an escalator of BLIMPS:
Bear crawl one tennis court and back, 5 Burpees.
Bear crawl two tennis courts and run back, 5 Burpees + 10 Lunges (each leg).
Bear crawl 3 tennis courts and run back, 5 Burpees + 10 Lunges + 15 Imperial walkers.
Sprint 4 tennis courts and back, add 20 Merkins to B, L and I above.
Sprint 5 tennis courts and back, add 25 Plank-jacks to B, L, I and M above.
Sprint 6 tennis courts and back and add 30 Squats to finish the BLIMPS.
Head to covered shelter for 15 cadence count Dips and 10 cadence count Derkins. Repeat-o (with pain).
Top of parking lot for five (5?!) minutes of dealers choice Mary, including slow Russian Hammers, Peter Parker Peters, WWIIs, LBCs and Box Cutters.
Thanks to Adolphus for the kind words this morning. And thanks to the PAX for the opportunity to lead you guys; it is an honor as always.
It was 1 year ago (+/-) when I had my colonoscopy and was subsequently diagnosed with colon cancer. It’s hard to put into words how much F3 has meant to me over the past 12 months, so I won’t try. Instead I will give you another short PSA: pay attention to your body. If you’ve got a funny looking mole, get it checked out. If you see blood in your stool, get it checked out. It’s probably nothing – but it might be something. Early diagnosis is crucial.
Lo Pair
