Kicking off August of the F3 presidential fitness challenge and just about five years ago, I started this crazy F3 journey. It is fun to see how all of us have improved from last years presidential to this year. 

Warmarama- SSH, WMH, Arm Circles, Michael Phelps, Imperial Walkers, Bushwackers

The thang:

We started off with a one mile timed run. I really stink at running and wanted to quit so many times after seeing how fast the other PAX were running, but I finished and I appreciate their patience as I drug up the caboose. We finished our run over by the pull-up bars.

Because I forgot the blocks, we did some Australian merkins over on the ramps. Wide grip and bicep grip.

I explained the presidential fitness challenge to the PAX and then we did the following exercises as one minute max reps and recorded reps from PAX in between the next exercises. But in bringing some stability things for the IR portion of the workout, I completely forgot to grab blocks so we improvised some. 

Merkins

Squats

V-ups

Bent Knee Situps

Sit and Reach

Finally a few weeks ago, Green Acres introduced me to the grizzalator. This is a complicated way to get up and down stairs. As if it wasn’t tough enough but I added a few pieces to it and I call it the glizzilator because we took in the whole staircase. We started with a merkin and then 3 derkins and erkins up the steps. Squats down the steps and a sprint up to the next set of stairs. Of all the exercises in F3, this one is my new favorite because it gets it all. Full range of motion on the chest and just the right amount of sore muscles without any shoulder stuff. This was day two for me and some of the PAX didn’t complete it because they were discussing the chapel hill mothers club facebook group. I will keep it up and let you know how the rest of August goes with it but I do enjoy it. It is very satisfying.

Mary: We did some round robin with the PAX calling out some core and some abs and finished with some boat and canoe and flutters led by Lawn.

COT: Assisi’s last post will be August 17th at Church of the Good shepherd or the AO known as house of pain at 5:30. All are encouraged to be there. Thanks to all for coming out.