02/10/2024 - Grill - 3 Alarms

9 PAX posted for a relatively mild February-weather workout.  Sheldon took my post on GroupMe to heart when I encouraged the PAX to come out for an unseasonably mild morning workout.  Temps were in the low to mid thirties and Sheldon showed up in shorts and a T shirt.  But that is characteristic for him.  He embraces adversity.

Warm-a-rama: mosey to “Death Valley” for Arm Circles, Abe Vigoda, Imperial Walkers, Toy Soldiers, Cobra, BSE, Peter Parker

Motivators 7 to 1

Mosey to the Playground

The Thang

3 Alarms (Arms, Legs, Abs, “R” exercise, and “M” exercise)

Round 1

• 20 Dips (IC)
• 20 Jump Squats
• 20 American Hammers (IC)
• 20 Ranger Merkins
• 20 Monkey Humpers (IC)

Mosey to the pavilion by the shovel flag

Round 2

• 20 Shoulder Taps (IC)
• 20 Lunges (IC)
• 20 Flutter Kicks (IC)
• 20 Reverse Crunches
• 20 Merkins

Potsie provided a Q Point on Apprenticeship

Mosey back to the playground

Round 3

• 20 Crab Cakes (IC)
• 20 Step ups (IC)
• Ab Rollouts
• 20 Russian Dips (IC)
• 20 Maktar N’Diayes (IC)

Mosey to the bandstand

Lazy Dora

Partner up for cumulative reps with P1 doing one set while P2 holds pose; flap jack until reach total reps

• 50 Merkins/ Plank
• 100 LBCs/ 6-Inches
• 150 Squats/ Al Gore

Mary: Dealer’s Choice — Freddie Mercury, Box Cutters, Flutter Kicks, Wall Sits, WWI, Heels to Heaven, Plank, Alabama Prom Dates, Reverse Crunches, Calf Raises, Irkins, and a few others I don’t recall

COT: Next F3 Fire is Monday, March 4th; Mantour Men’s Conference coming up in March; Prayers for Potsie as his business continues to move to a new location; prayers for friend of Pocahontas and Klinger’s father-in-law with health concerns, Ditto’s granddaughter with heart surgery next week; prayers for Sheldon as he prepares for his presentation defending his dissertation for his PhD.

Most of the PAX went to Four Twelve for coffeeteria where we where joined by the General.  Good fellowship.