Joy to the World


24 degrees F; dry; no wind

4 PAX + 1 FNG posted to the Grill to experience Joy around the World F3-style.

Mosey to end of street

Warm-a-rama: Arm Circles, Huggy Bears, Sun Gods, SSH, Grass Pickers, Imperial Walkers, Monkey Humper, Alabama Ass-Kicker, Plank Jacks, Peter Parker, Butt Kickers, High Knees, Frankenstein

Our FNG was running late and pulled in as we were finishing up warm-a-rama.  F3 was explained and the disclaimer was given.

Day’s Thought: 2nd Week of Advent – Preparation

“As it is written in the book of the words of Isaiah the prophet, The voice of one shouting in the wilderness: Prepare the way for the Lord, make his paths straight.” Luke 3:4

“Joy to the World, the Lord is come, Let earth receive her King, Let every heart prepare Him room, And Heaven and nature sing”

The Thang:

Mosey to the bandstand for an F3 tour of the world.  A map had slips of paper with names of countries taped to it.  The corresponding exercise was unknown until after the country was selected.  Each PAX, in turn, chose a country destination and all did the associated exercise.  The workout turned out to be apropos as our FNG is a native of Turkey.  He choose his country of origin as our first exercise.

We had a joyful time picking countries to visit.  We were able to make our rounds of all listed countries except Canada and Nepal.  Bear crawls and mountain climbers will have to wait for another day.

Here is the list of countries with the exercises performed:

AFGANISTAN                          ~ 15-yard ARMY CRAWL

AUSTRALIA                              10 AUSTRALIAN MOUNTAIN CLIMBERS

BRAZIL                                       10 BRAZILLION CRUNCHES (a.k.a. Parker Peter)

BULGARIA                               10 BULGARIAN BALL BUSTERS each leg

CANADA                                   ~ 15-yard POLAR BEAR CRAWL

CHINA                                        10 GREAT WALL JUMPS


EGYPT                                        PYRAMID PUSH-UPS (1 to 6 to 1 with a 5 second plank between each set)

FRANCE                                     20 EIFFEL TOWER STEP UPS (each leg)

GERMANY                                15 WWII SIT-UPS

HAITI                                          10 UNDERDOGS AND AMRAP PULL-UPS

HOLLAND                                15 WINDMILL (a.k.a. Abe Vigoda)

ISRAEL                                       15 STAR JACKS

JAPAN                                        20 SUMO SQUATS

KENYA                                        RUN LAP AROUND THE FIELD

MEXICO                                    15 ROSALITTA (IC)

NEPAL                                        15 EVEREST MOUNTAIN CLIMBERS (IC)

RUSSIA                                      20 RUSSIAN DIPS (IC)

SERBIA                                       15 WWI SIT-UPS

TURKEY                                     10 TURKISH GET-UPS (each side)

USA                                             15 AMERICAN HAMMERS (IC)

Mary: Dealer’s Choice: we finished off with Serbia and Germany, Flutterkicks, and Freddie Mercuries

COT: We welcomed our FNG into F3 with the name “Pilates” due to the tights he sported.  He could have had a number of cooler names like Top Gun since he was in the Air Force but we opted for a name that was more humbling.

Prayer requests for full recovery from surgery for Pilates; prayers for Beaker’s daughter-in-law who is due to give birth to Beaker’s first grandchild!

The workout was followed by coffeeteria at Four Twelve which was attended by all.