Early Spring Training

5 stalwarts greeted the return of winter with a smile.  Nothing like the feel of a cold artic blast to your face to jump start the day.  Bullcrap.  I hate winter.  Too cold, too dark.  Spring is much better.  Let’s focus on that instead.  Here’s how the fun went down:

Run to football field and warm up with SSH’s, mountain climbers, merkins, IW’s and Good Mornings

Track & Field:  Each pax does a fast lap while rest of pax does a called exercise – windmills, wide-grip merkins, sumo squats, lunges, & (I forget – something really tough I’m sure)

Tennis Anyone:  Hit the courts for suicide/sprint sets and other stuff.

• First set:  1) standard two-court suicides.  2) two-court sprint down and back.  3) two-court bear crawl down, crab walk back.
• Second set:  1) two-court suicides – run forward going out, run backward coming back.  2) two-court forward sprint down and backward sprint to start.  3) two-court gorilla crawl, sprint back to start.
• Third set:  1) standard two-court suicides.  2) two-court karoke down and back.  3) two-court sprint down and back.
• Exercises in between sets included  BTTW, squat holds, plank sets, diamond merkins, staggered merkins, people’s chair and prisoner squats.  Can’t remember the counts.  There were plenty.

• Single:  Run to right field pole and back to home. Burpees x 10 at each stop.
• Double: Run to right field pole, then to center field, then reverse path back to home.  Star jumps x 10 at each stop.
• Triple:  Run to right field pole, then to center, then to left field pole, then reverse path back to home.  CCD’s x 10 at each stop.
• Homer:  Run to right field pole, then to center, then to left, then home, then reverse path back to home.  Sumo jump squats x 5 at each stop.
• Finish off with a home run trot (really a sprint) around the outfield back to home.

• Boat/canoe: 5 sets of each w/ 4-count cadence per set
• Box cutters x 25
• Really slow flutter x 10

• Hope everyone had a happy and safe NYE and a good start to the new year.
• I really do hate winter.  If you struggle with the short days and cold temps like I do, join me in giving thanks for having the pax to help pull you through.  It is a blessing to have F3 to combat the winter blues, remain engaged and stay motivated.
• Strong showing by some of Ambassador’s core group today.  Little chatter, lots of work. Looking to expand this group in 2016.  Chavis is a great AO.  More of you need to experience it.  Come check it out.  Next Saturday is a fine time to start.
• In that same vein, challenge yourself to expand all 3 F’s in the coming year.  Visit some AO’s that aren’t in your regular rotation.  Take the 2nd F beyond the occasional happy hour and the Christmas party and engage your fellow pax in different ways.  Check out F3 Connect if you haven’t already.  Same for the 3rd F.  No matter where you are in your faith journey (or if you don’t really know what a faith journey is), make a point to check out a 3rd F gathering soon if you haven’t done so yet.  And yes, if you haven’t Q’d a workout yet or if it’s been a while, sign up to lead somewhere.  We are a peer-led group, and you are a peer.  #WeNeedYou