Four chilly but un-skeered PAX arrived at #lameduck this morning to catch YHC delivering a 50 lb. bag of QuickRete to the parking circle at Root Elementary. Hey, what’s better than props on a freezing cold and misty morning in the gloom? Don’t answer that.
Anyway, the gang circled up to begin the pain…
Warmup
Imperial Walkers x 25
Good Mornings x 25
SSH x 25
Sir Fazio Arm Circles x 25 (front/back)
Quick Feet x 25
Prisoner Squat x 25
Mountain Climbers x 25
Leg Crossover Strech x 25 (Q count)
Set 1 – Turf
SSH x 20 (fast-paced)
Windmill x 20
Merkins x 20
SSH x 20 (fast-paced)
Plank x 20 PAX count
Ski Abs x 20
Mountain Climbers x 20
LBCs x 20
Rosalitas x 20
Set 2 – Parking Circle
Carry sandbag around circle past your spot to next man. Handoff man yell “switch”.
Lap 1 = Plank Jacks,
Lap 2 = Burpees,
Lap 3 = Monkey Humpers,
etc…. Q will call out next exercise. Repeat whole thing until each man has done 3 laps.
Set 3 – Basketball Court
Bear Crawl – Crab Walk Suicides x 3, with 25 LBCs in between
(Middle set, substitute Prayer Squat for LBCs — to wet, plus arms draggin’)
Plank while waiting for PAX
Set 4 – Benches under the umbrella
Dips x 20
Merkins x 20
Dips x 20
Set 5 – Back to the turf
SSH x 20
Lunge-walk to the school building wall
People’s Chair x 30 seconds
Lunge-walk back to turf
SSH x 20
Plank it out while waiting for PAX
Left arm up, Right arm up, Regular in between (x 30 seconds)
Mary
LBCs x 25, cross legs, LBC x 25, recross legs, LBC x 25
Legs straight up, hold crunch position, Q count 30
COT
Announcements – 2nd F today at Ridgewood Wine and Beer, 5pm. Ethanol moves to Crabtree Mall this upcoming Wednesday, 5:30 AM ET. Will Deliverance be able to Q???
Prayer requests – Wavy’s coworker, Azul’s dad, Baby Farley’s knee diagnosis (how’d that go, bro?)
Q thought – 1 Corinthians 6:19-20 says “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” That’s what F3 allows us to do! Also, from the Buddha, “To enjoy good health, to bring true happiness to one’s family, to bring peace to all, one must first discipline and control one’s own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him.”.
YHC took the PAX out with thankfulness for what our bodies and minds can do; thanks to The Lord for our abilities; help us be strong for those who count on us and look up to us.
