Warmarama:

– Side Shuffle Hops, IC x20
– Michael Phelps, IC x10
– Willie Mayes Hayes, IC x10
– Slow Squats, IC x10
– Good Mornings, IC x10
– Slow Merkins, IC x10

The Thang:

– As everyone knows, January 14th is the date of one of the most important medieval Christian holidays, the Feast of the Ass, which celebrates the role of donkeys in the Bible (this is a real thing). In order to better appreciate the critical contributions of the many, many donkeys and other assorted pack animals in the Bible, YHC designed a lower body workout with coupons. On this fine morning in the gloom, the PAX became asses of Biblical proportions, and bore the weight of their coupons without complaint.

– The PAX moseyed through campus to grab a coupon, then up to the lot next to the tennis courts. They lined up along the south end of the parking lot, with one man per parking space to create distancing appropriate for a pandemic.

– The 2 PAX at the far left of the line acted as timers. One at a time, they carried their coupon via a lateral squat walk to a lamp (the North Star) at the center line halfway down the parking lot. Once there they continued to the far right side of the PAX line, completing a triangular path to the Promised Land.

– While they completed this journey, the rest of the PAX completed an AMRAP coupon exercise.

– Once both PAX reached the destination, the next two would travel and the PAX switched exercises. The following exercises were performed:

o Squrls (squat w/ a curl at the bottom)
o Johnny Dramas
o Homer to Marge (coupon on pelvis)
o Coupon Clean and Press
o Sumo Squat
o Coupon Swing
o Donkey Kicks
o Single Leg Deadlift
o Blockees
o Curls
o Overhead Press

Mary:

– YHC was beat, so I asked the PAX to go around the circle and lead with an ab exercise. Made it about halfway through before we ran out of time. Had a great mix of classics and deep cuts.

Announcements:

– The Quarterly Report is tomorrow at 0700 at Jolly Roger. Get out there and meet some PAX from around the region that you don’t normally see.
– With Omicron blazing a trail through everyone, remember that spacing and distance are critical to prevention. We have to assume that there are PAX who are positive and contagious, and act accordingly. Protect yourselves, your family, and your fellow PAX. Get vaccinated and boosted if you haven't.
– There is no shame in testing positive. It’s nearly endemic, so many, if not most of us will get it despite whatever precautions we’re taking. If you test positive, please let your fellow PAX know so they can assess their status.

COT:

– YHC extended his thanks for F3 and this group of men. My physical health has improved greatly, but more importantly, the improvements to my mental and emotional health have been life changing. Take the positive energy we've generated and go out into the world today and be a better spouse, father, son, brother, and person. Aye!