Still feeling the effects of a long winter. A winter that won’t go away. It’s April 5, 2018 with 33 degrees with 13 mile per hour winds, real feel 20 degrees. Snow is still in the forecast!
Disclaimer:
Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead. The exercises I suggest are just that suggestions. I am not compelling anyone to do anything. If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise. This is not a pass-fail workout or group. From continuing from this point and going on this workout with us you are accepting the very real risk of injury. Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout.
Pre-lude Stretch – A continuation of our tribute and prayer request to Neon’s muscular failure. A 5 minute of SWORKIT – yoga for runners played in the background as we did a sequence of my favorite stretches I do before and after a run. While stretching is not part of the F3 protocol neither is Fart Sacking with an injury that we could have prevented with some intention.
Warmarama
Mosey around the loop. SSH, Abe Vogoda, Monkey Humpers, Grass Pickers, Merkins, Mountain Climbers, Air Squats, Lunges, Jump Lunges
The Thang – Circles Of Pain
Round 1 – Run .20 mile loop = 75% effort, Burpees until 6, 10 burpees counted by the 6.
Round 2 – Run .20 mile loop = 75% effort, LBC’s until the 6, Beaker calls out Crunch Frog x 15 + Lugi calls out American Hammer x15.
Round 3 – Run .20 mile loop = 75% effort, Dips until the 6, Lugi calls Dips x 20, Flame calls Step Ups x 10 each leg, Beaker calls out windshield wipers x 10.
Round 4 – Run .20 mile loop = 75% effort, Plank until the 6, Human Chair 10 seconds each Pax, Balls to the Wall 10 seconds each Pax, and Donkey Kicks x 10.
Round 5 – Run .20 mile loop = 50% mosey effort, all finish together. Stagger Arm Push-ups x 10 each arm, Derkins x 10 IC, Urkins x 10 IC, In out Abs.
Round 6 – Run. 20 mile loop – 50% mosey, all finish together.
CoT
NoRama = 0
CoRama = 5
Praising the Lord for this great day and group of guys who have stepped up to better themselves and the guys next to them. Asking God to help heal our past hurts as we reflect on our story and see where our rules don’t work in life the way we thought. Also asking God to be with all of us, especially Flame and DropBox as they go into a dark workplace that needs a bright light.