Saturday May 18, 2019
Conditions : 58 degrees and partly cloudy, sun had just risen, big, red and beautiful in the sky.. Surrounded by the annual Dogwood Festival, which invades Reeves Park in Phoenixville once a year. We had some interesting backdrops as we worked out – plenty of rides, hot dog stands, sausage carts, funnel cakes and the smells that go along with any large fairs like hay and leftover french fries! While the rides weren’t running and the stalls weren’t selling, the PAX was surely moving!
Plenty of walkers with their pets came by and saw us working out, and we had the chance to converse with a few of them. YHC met a guy when we were first arriving doing pull-ups, but I couldn’t convince him to stay for the workout. Maybe next time! Gotta work on my EH’ing skills.
The ground was still a bit damp from the morning dew, and the rain shower we had the day before, but a beautiful morning and place for a workout!
YHC was having trouble this morning with all sorts of things – remembering nicknames, mis-counting during the workout, forgot to count-a-rama (thanks Boyant for the reminder), and other mis-steps along the way. But the PAX didn’t complain (much) and the workout proceeded as planned.
Pre-Ruck : 3 PAX showed for a few mile warm-up pre-ruck (5:30-6:30a)
Beatdown :9 PAX posted for a bootcamp workout led by Spike. (6:30-7:30a)
DISCLAIMER : F3 : Fitness, Fellowship and Faith
Mission Reminder : Plant, serve and grow men’s small workout groups in order to invigorate male Community Leadership.
FROM (Free, Rotational, Outdoor, Men Only) – volunteer, peer-led, NOT a professional.
Each person understands the responsibilities of their own fitness, MODIFY AS NEEDED.
Warmup :
- 10x arm circles – IC
- 10x circle arms – IC
- 10x Abe Vigodas – IC
- 20x Imperial Walkers – IC
- 15x Daisy Pickers – IC
- 10x Sprinklers – IC
- MOTIVATORS – countdown from 5 – IC (YHC kind of / sort of / totally mis-counted this)
Mosey to bandstand area (about 0.3 mile).
The Thang :
Team up :
One PAX performed exercises while other ran around Mr. Reeves statue.
Return and tag your partner, switch running/exercises.
Total your exercises until completed, then move onto next exercise.
- 100 inclined Merkins / run around Mr. Reeves
- 200 air squats / run around Mr. Reeves
- 300 LBCs / run around Mr. Reeves
- 200 lunges / run around Mr. Reeves
- 100 derkins (declined Merkins) / run around Mr. Reeves
- 50 box jumps OYO
- 50 Hip Slappers OYO
Instead of a weak mosey back to the flag, the PAX carried each other in a rotating partner carry back to flag. Carry your partner for 10 seconds, switch. 10 seconds, switch, until we all arrived back at the flag with plenty of time for some ab work.
6MOM / Mary / Abs / Core :
- 30x Flutter kicks – in cadence
- 30 second Superman hold – in cadence
- 10x American Hammers – in cadence
- 10x V-Ups – in cadence
- 10x windshield wipers – IC
- 5x X’s and O’s – IC
- Tunnel of love
Count-o-rama : 9
Name-o-rama
Name FNGs :0
Announcements : Convergence coming up in May for our ONE YEAR ANNIVERSARY! Mark the date : 05/25/2019 Saturday. Guest Q’s will be here! Woohoo!
Words of Wisdom from : 2 Corinthians 12:7-10
Here are three lessons God is teaching us in his response to Paul:
- Talk to God when you are hurting.
- God may allow us to hurt so that we can remain humble.
- God can use your physical weakness to show off His power.
God’s glory and message is infinitely more important than our comfort.
Circle of Trust / Ball of Man
PAX : Boyant, Burgundy, Chowdah, Gandalf, Hanger, Retail, Sharkbait, Spike, Winklevoss
Closing Prayer