A respectable trio posted to the Grill for a mid-winter workout. Conditions were damp, chilly, but sunny. Ditto showed up exactly at 7:00. He wasn’t planning to come but just had to show up to share his birthday F3-style. We’re glad he graced us with his presence.
Warm-a-rama: Arm Circles, Sun Gods, Trunk Rolls, Abe Vigoda, Imperial Walkers, Best Stretch Ever, Mountain Climbers, Calf Stretch, Toy Soldiers
The Thang:
Stroll to basketball court (YHC is still recovering from a stress fracture and although I encouraged Ditto and Pocahontas to mosey on ahead, they opted to stroll along with me…where they being companionable or just taking advantage of a lighter workout?)
Four Corners Escalator – start at 1st corner of court with 10 Burpees, side shuffle to next corner and do 20 Carolina Dry Docks + 10 Burpees, next corner add 30 Squats + repeat of previous corner; last corner: 40 lunges + 3rd corner
Stroll to playground
Merkin Mania: 5 reps of each: Diamond, Merkin, Wide Arm, Crucible, Staggered Right, Staggered Left, Tempo, and Hand Release
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Commando Pullups (AMRAP)
10 Ab Roll outs
10 Hanging Leg Raises
15 Dips (IC)
20 Step ups
Pullups (AMRAP) — Ditto exhorted us to us good form and allow our arms to fully extend before completing the next rep.
Stroll to bandstand
People’s Chair with Overhead Claps and Punches
Mary: Dealer’s Choice — American Hammers, Side Crunches, Heels to Heaven, Flutter Kicks, Plank, Parker Peter, Superman, LBC
COT: we gave thanks for a banner week with baby girls — Ditto welcomed his granddaughter into the world on Tuesday and Wichita celebrated his daughter’s birth on Thursday!
Happy Birthday, Ditto!