14 PAX for Friday the 13th fun at Baileywick. 6 for EC. YHC led both because, as Epoxy put it, I’m all-time Q. No FNGs, the briefest of disclaimers and we were off to the baseball fields. Circle up in the outfield for some warm up.
SSH x20
GM x10
IW x20
SFAC x10 Seal Clap x10 Reverse x10
MC x20
Hold plank
The Thang
Start at Home, Run to first, second, third, to the foul post in left, to the foul post in right and back home. At each base/foul post perform an exercise. Same exercise at each place then repeato with next exercise. Exercises were:
10 Burpees
10 Merkins
10 Squats
10 Plank Jacks
10 Peter Parkers
To the picnic shelter
While group performed exercises PAX from one picnic table would go to playground for 10 pull ups/10 knee ups while the PAX remaining performed
LRSU x20
Dips x20
Dirkins x20
Irkins x20
Considered Have A Nice Days while CDC and Grady were gone, but alas decided against it.
Head to the upper rock pile
Curls x20 x15 x10
Tricep Extensions x20 x15 x10
Shoulder Press x20 x15 x10
BOR x20 x15 x10
Curls around the world. 5 count curls, move to the left, 5 count, move to left .. until you were back to your rock.
Moleskin
Always thankful for F3. Was asked recently if being in F3 helped during a recent rough stretch. The question made me pause and think. I’ve been doing this for a couple of years now and really can’t imagine not being part of the F3 community. I’m not sure what a rough stretch would look like without my F3 brothers to lean on for support and encouragement. But I do know that I don’t want to find out.
