YHC arrived on AO site at 5:38 with the car registering a balmy 18 degrees outside. As he was alone, Dice had a brief flirtation with a hope no one else would show and a thought of heading to Denny’s for an All American Grandslam (or the Rooty Tutti Fresh N Fruity). It was a brief thought, as Cornholio arrived within the minute it took for my stomach to start growling. Dice momentarily considered offering a Denny’s breakfast meal bribe to Cornholio…but shortly White Shoes pulled in third in line in the parked car caravan. Thus we all knew it was on.
It was cold. Pretty much sums it up.
Christmas lights were on display wrapped around the exterior railings of the apartments across the way – and the amphitheater had on it’s midnight blue overhead spot lighting. Kind of eyrie. During the workout we encountered three dog walkers wearing looks of disbelief…and one guy jogged past us during the COT….with a smirk…perhaps he thought we were just getting started and he had the leg up on us because he was running…as if. We didn’t see your ass at 5:45….we -know- we were here.
Enough tangential diarrhea of the mind…..
The Thang –
Warm-up:
25x SSH, Slow
20x Good Morning
20x Imperial Walker
10/10 Arm Circles
20x Prayer Squat
20x Windmill
20x Mountain Climber
10/10 Neck Rolls And Shoulder Shrugs
20x Prisoner Squats
10/10 Standing Single Leg Twist N Crunch
20x Plank Jack (2 per 4 count cycle, 40 reps)
First Cycle: Concrete Benches
25x SSH, Fast Pace
15x Irkins (2 per 4 count cycle, 30 reps)
15/15 Step-Ups
15x Dips
15x Elevated Crunch
15x Derkins
20 Q Count
10x Irkins (2 per 4 count cycle, 20 reps)
10/10 Step-Ups
10x Dips
10x Elevated Crunch
10x Derkins
Second Cycle: Rock Pile
25x SSH, Fast
15x Curls
15x Military Press
15x Tricep Extensions
15x Bent Over Row
20 Q Count
15x Curls
15x Military Press
15x Tricep Extensions
15x Bent Over Row
20 Q Count
Third Cycle: Amphitheater
25x SSH, Fast
20x LBC (2 per 4 count cycle, 40 Reps)
20 Q Count Plank
20x A. Hammer (2 per 4 count cycle, 40 reps)
20 Q Count Plank
10x Freddie Mercury (should have been 20, but Q get’s bored with Freddie Mercs quickly)
20 Q Count Plank
20x Ski Abs
20 Q Count Plank
20x R. LBC (2 per 4 count cycle, 40 reps)
20 Q Count Plank
20x Plank Jack (2 per 4 count cycle, 40 reps)
20 Q Count Plank
20x Mountain Climber
Mary:
10x Prayer Squat
10x Merkins
5x Burpees OYO
10x Prisoner Squat
10x Wide Grip Merkins
5x Burpees OYO
10x Sumo Squat
10x Diamond Merkins
5x Burpees OYO
Finish
Name-O-Rama
Announcements:
Ethanol has moved to Wednesday 5:30 at Crabtree Valley Mall
Friar Tuck is presenting at the next F3 Connect event (Today? noon Mia Francescas)
Thirsty Soul Thursdays is next week (every other week) at Larry David’s Office
Prayer Requests:
Healing for all injured /recovery F3 Brothers.
Safe Travels for all F3 Brothers and families during Holiday Travels.
White Shoe’s Brother-In-Law with his personal demons, but also / more so for M. White Shoes and coping with the inability to fix her brothers problems for him.
BOM:
Cornholio – thanks for opportunities to get out and exercise. Prayers for healing, safe travels and WS Brother-in-Law.
-Dice
