PREP: Flash back to the simpler times of our childhood and this silly game…
WEATHER: 65F. On December 15. At 5AM. When does winter start?
5:15AM: 5 core F3 principles.
WARM UP: parking lot mosey with usual nur, butt kickers, high knees and side shuffle. Back to start point. SSH choreographed with Joe Satriani “Crowd Chant” for 3 minutes 14 seconds. Agitators, Michael Phelps, strawberry pickers, leg stretches and Merkins.
THE THANG: get into groups of 3. 2 team members go to start point near storefronts, 3rd team member to opposite side of parking lot. One of the storefront team members and the far team member are doing prescribed exercises AMRAP. The 3rd team member will run to the opposite side of the parking lot. When the runner gets to the far side of the parking lot, he’ll switch off with the exercising pax, who will run to the other exercise location. Those 2 will then switch, and so on. The run will take about 30 seconds, so exercising pax at each exercise location will exercise for about one minute.
Pax will execute a list of 10 exercises on each side, with a target count provided for each for the AMRAP. Return to top of list after the 10 exercises.
BONUS: all pax grab a pair of cement filled beer or soda cans and carry throughout all exercises. Sir Wallace grabbed the fohtees. He’s a true man…
Exercises as follows:
Storefront: Merkins (30), Squats (35), Imperial Walkers (30 EACH), Moroccan NC’s (75), Gas Pumpers (40), Lunges (25 each), Flock of Seagulls (40), Plank, SSH (60), OH Claps (60). Back to the top.
Far Side: LBCs (40), Windmills (30), Superman Swimmers (25), Calf Raises (50), Burpees (15), Curb Dips (35), Big Boy Sit ups (25), Iron Cross (16 Oz), American Hammers (40 each side), Get Ups (13). Back to the top.
PLAYLIST: SiriusXM Turbo. Disincentive threat (for poor effort during the exercises) of switching to Yacht Rock Radio did NOT need to be executed..
MESSAGE: Reiterate Bubbles’ new perspective. Visions must be articulated by leaders for buy-in.
Condenser was #6 today
Benderson 5K Glow Run supporting Cat5 Saturday Dec 18 6PM
Q schedule Jan open
Sir Wallace wall sit challenge
Jan 15 new AO Parrish
Bobby joining NBP glow run
Sat night community outreach sparkler Kingwood park
PRAISES / PRAYER REQUESTS:
Snapshot sister family after loss of BIL
Brutus M surgery recovery and F3 prayers
Bubbles and Sea Lion health scares
Spartan sister passed in Indiana
Fireball 14 yo blood count Will
Enron 2nd test leg working well
Shamwow low platelet count