F3 Blast Furnace – Reeves Park – Phoenixville, PA
Conditions : 25 degrees with a slight wind, making it feel around 18 degrees. Clear otherwise.
Disclaimer was given – everything done at your own risk, we will be going “off campus” today.
YHC (Spike) wrote up this back-blast, so forgive me if I missed something.
Nice to see Hanger re-join us after many months!
Warm-up lap around Reeves Park : 0.5 miles
Warm-up :
– various stretches
– 29 arm circles IC
– 29 side straddle hops
Warm-Up part 2 :
– 29 seconds of merkins – 30 second rest
– 29 seconds of side to side merkins – 30 second rest
– 29 seconds of wide-arm merkins – 30 second rest
– 29 seconds of low merkin, quick pop-up – 30 second rest
– 29 second low-merkin hold.
– 29 seconds of squats – 30 second rest
– 29 seconds of sumo squats – 30 second rest
– 29 seconds of low slow squats – 30 second rest
– 29 seconds of slow squat, quick pop-up – 30 second rest
– 29 seconds low squat hold
Mosey to the former Phx Kindergarten Center – 0.5 miles. The now abandoned building has a nice unused parking lot – perfect for F3!
Split up into Groups of 3 :
– 1 PAX performed sprints, while the other 2 did alternating 29 reps of “partner carry” squats
– 1 PAX performed (I forget), while the other two did 29 reps of partner curls
– 1 PAX performed LBCs, while the other two did partner 29 “throw downs” (similar to v-ups)
Switched so everyone got in reps, and everyone got through all 3 stations.
Mosey back to Reeves Park : 0.5 miles
6MOM (Dealer’s Choice) :
– Dial-Up : 29 Heels to Heaven and then 29 knee to elbows
– Spike : 29 “superman swims” and then 29 dead cockroaches
Words of Wisdom :
Today is Leap Year Day, so its like a bonus day. Do something special!
Flipper mentioned that he likes to read through Proverbs every so often (there are 31 Proverbs, so 1 per day for a month works out well). The only thing in life we can control is our attitude and our effort. We can’t control other people, our health, or our family, but those two things are completely in our control.
COT :
Prayers for Lisa at Burgundy’s work place who recently lost a second son.