F3 Valley Forge, Phoenixville, PA – Blast Furnace
Thursday January 2, 2020
Conditions : 23 degrees, brisk and clear, no wind.
Q : Spike
2 PAX posted
DISCLAIMER : Was given
Since this is the first workout of 2020, we performed multiple reps of 20 each. Since it was also only 23 degrees, that kind of fit in with the theme!
Warmup :
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20x side straddle hops – IC
10x arm circles – IC
10x circle arms – IC
20x Moroccan night-clubs IC
20x Daisy Pickers – IC
20x Peter Parkers
20x Parker Peters
Mosey halfway around the park to the Bandstand.
Balls to the Wall : 20 seconds
People’s Chair : 20 seconds
Mosey over to the Gazebo, which still has a nicely lit Christmas Tree, where we started on the Thang :
Thanks to F3 Chattanooga (TheCount) for supplying the Thang! People really DO read Backblasts!!
The Thang :
As a group : 5 rounds x 20 reps.
Waiting on the 6 holding Al Gore or low plank (since there were only two of us, we just did the reps together)
At completion of each round, mosey around Mr. Reeves.
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Incline Merkin, Lunges, Plank Jacks, Freddy Mercury
Decline Merkin, Squats, Side Straddle Hop, Flutter Kicks
Wide Arm Merkin, Reverse Lunge, Mountain Climbers, American Hammer
Diamond Merkin, Low Slow Squat, Imperial Walker, Rosalita
Tricep Dips, Alternating Side Squat, Burpees, Big Boy Situps
We moved from one Gazebo to the other Gazebo after some early morning Yoga women came to workout, since we were in their usual spot!
6MOM / Mary / Abs / Core :
V-sitting “100s” – 20x IC
Overall movement : about 2.4 miles
Count-o-rama : 2
Name FNGs :0
Words of Wisdom :
“I hope that in this year to come, you make mistakes. Because if you are making mistakes, then you are making new things, trying new things, learning, living, pushing yourself, changing yourself, changing your world. You’re doing things you’ve never done before, and more importantly, you’re Doing Something.
So that’s my wish for you, and all of us, and my wish for myself. Make New Mistakes. Make glorious, amazing mistakes. Make mistakes nobody’s ever made before. Don’t freeze, don’t stop, don’t worry that it isn’t good enough, or it isn’t perfect, whatever it is: art, or love, or work or family or life.
Whatever it is you’re scared of doing, Do it.
Make your mistakes, next year and forever.”
― Neil Gaiman (English author of Short Fiction)
Announcements :
Franks & Beans VQ on Saturday in Phoenixville.
2nd F : Stable 12 Brewing Company Phoenixville @ 7pm on Friday 1/10/20
2nd F & 2.0 & Ms : Monday 1/20, MLK Day at Ozzy’s Family Fun Center in Reading!
Circle of Trust / Ball of Man
Closing Prayer
Note : thanks to Lowes for pointing out that the phone camera works much better when not using the rear facing camera! Good key point for those dark pictures.