Warmarama
Side Shuffle Hop (20 IC)
Willie Mays Hayes (10 tempo)
Hillbillies (10 IC)
Harvester (10 IC)
Bush Whackers (10 IC)
Phelps (IC)
Spiderman Burpee (3)
ME
10 alternating bear crawl holds/superman planks (alternate hands/feet)
10 alt toe taps (full plank position)
10 tyson merkins
10 squat thursters (flying squirrels)
1 minute rest, 5 rounds
Mosey over to the rock pile for a series of ALARM workouts (A=arms, L=legs, A=abs, R="R" exercise, M="M" exercise)
ALARM 1 = Shoulder Press, Lunge (w/rock), LBC, Run (up to top of parking lot and back), Merkin (10 reps each, IC for LBCs)
ALARM 2 = Tricep Extension, Reverse Lunge (w/rock), American Hammers (with rocks!), Rockees***, Murder Bunny (10 reps, IC for hammers)
ALARM 3 = Curl, Squat (w/rock), Plank Jacks, Redrum Bunnies, Mountain Goats
***it was in explaining the deadlift to overhead press part of the rock that Adolphus sagely advised the PAX to use their legs not their back to lift the rock up. When it was time for the Barbarian Clean to Goblet Thrust (see below), I reminded everyone, with an unintentionally vague yet suggestive series of words to "follow Adolphus's advice on how to get it up." We then proceeded to perform the following:
Barbarian Clean to goblet thurst – rock on ground, deadlift to chest, press up overhead, perform a tricep extension, return rock to in front of your face, do a goblet squat and thrust the rock up overhead again, then return to the ground for 1 rep. Repeat 10 times.
Return to startex for Mary for a couple exercises that I don't have a name for:
Perform a crab cake (in crab walk position, raise left foot and touch with right hand, return to ground, then raise right foot and touch with left hand), then while still in the crab walk position, contract your abs and push your hips back past your arms before returning to the crab walk position. Repeat 10 times.
While seated with legs out straight and arms down at hips/thighs, contract abs and lift legs. Return legs to ground, move hands behind you and bend knees until feet are under knees (in a "seated" crab walk position), then raise hips via a modified homer to marge/crab walk hip thrust. Return to ground and to starting position. Repeat 10 times.
COT
Announcements
5/4 Brozne Squrl Q with a focus on M friendly exerciese.
5/11 Adolphus and Riggs Q to celebrate 10 years of F3 Churham.
YHC took us out with reminding everyone of the special nature of this community we have here. It's not just to exercise, although that is important and greatly beneficial. It's about supporting each other, a place to reach out when you need help, a place to motivate and inspire you. That's what makes it special and one of the big reasons I keep coming back. Remember, utilize, and appreciate this aspect of our F3 community.