Rainy Day Saturday

Rainy Day Saturday kept some PAX away and some were resting for the 1/2 marathon tomorrow, but for those that showed up they will feel it the rest of the day.

There were 13 plus an FNG that “braved” the weather.

FNG – Disclaimer

We are a peer led non-for profit group that uses public property for its work outs.

No one is a professional and everyone should work out to their own ability and comfort level.

Please modify as necessary as to not get hurt.

5 core principles

Free of charge

Open to all Men

Held outdoors, rain or shine, cold or hot

Rotation of leaders

Ends in a circle of Trust

 

We started off with a 2 lap mosy around the parking lot with the usual butt kickers, karaokes , high knees and nur’s

We “circled” up around and within the tables under the pavilion doing SSH’s, Windmills, Strawberry Pickers and Jimmy Dean’s stretches.

The PAX was informed that all exercises would be done under the pavilion but they would still be getting wet.

 

First round of exercises was the B.O.M.B.S routine… like a DORA but much worse.

50 Burpees

100 Overhead Claps

150 Merkins

200 Big Boy Sit ups

250 Squats

As one PAX did the exercises the other ran a lap around the parking lot.

 

Second round was “Picnic Bench Workout” exercise.. everyone went to a bench on the picnic tables and we did the following exercises in consecutive order.

30 seconds of each exercise with no break between them until all where done

Picnic bench Workout – 30 seconds each (3 sets with a 1 minute break between sets)

Incline Merkins

Box Jumps

Dips

V Crunch

Split Lunge (30 seconds each leg) – one leg on bench lunge down towards floor

Incline Parker Peters

Step Up drive knee thru (30 seconds each leg)

 

Ended exactly at 8:00AM 🙂

 

COT

Announcements

Buddy’s needed for next week Night to Shine at Bayside

Please sign up for the Super Hero 5K supporting Gridlock’s organization that supports foster and adoptive families.

https://runsignup.com/Race/FL/Sarasota/BridgealifeSuperhero5KandFunRun

Presently we have 37 on our F3 Suncoast team and we want more.

 

Prayers

Prayers for the Moon family who lost their 17 year son this week in a car accident

Prayers for the pax and the families that are going thru medical concerns

Prayers for the military and 1st responders.

 

 

 

F3 Suncoast