Operation Sweettooth is in Progress. 31 PAX showed up strong this morning at Durham’s Premiere Friday workout with gifts for the UNC and Duke Childrens Hospital. It was good to see several grizzled F3 vet’s (who crush it again and again), some newer PAX who YHC had met in the past year, and several PAX who were even newer and YHC had not met yet. What a “precious privilege” to be here, in this place, in this time. YHC opened with a Quote from Marcus Aurelius: “When you arise in the morning, think of what a Precious Privilege it is to be alive – to breate, to think, to enjoy, to love.” If F3 had been around back in that day I’m sure ole Marcus would have added “and take part in a F3 workout”.
Warmup: SSHx30, IWx20, MERKIN (Slow and Form Focus) x 20. During the Warmup YHC thought it would be good to provide everyone with some Historical Prospective of Dec 15. On this day in 1791, the Virginia General Assembly ratified the Bill of Rights, the final state necessary to make it the law of the land. So now the PAX all know they can refuse to allow troops to be quartered in our homes.
Main Event: Inspired by an Assisi workout at the Vortex that left YHC utterly gassed, there was an attempt to steal shamelessly some of those concepts and use them today at the Falcon. Start in the Parking Lot with all PAX jumping back and forth over a line for around 90 seconds. (Full disclosure: YHC does not have an electronic watch, just an old school 2 handed watch, slightly better than an hourglass, so my time estimates are just that, estimates) Now that PAX were warm it was time to Mosey over to a Parking Lot across the Campus.
Parking Lot #1: Find a line: Sideway, Ski Jump, back and forth for 90 seconds. Run up and around island at end of parking lot, 10 Burpees. Repeato x 3. (Q Audible as the original thought was to do 5 reps, but time was tick, tick, ticking away) Plank as we wait for the 6.
Short Mosey to Parking Lot #2: (The long one with a wall) Find a line, Jump back and forth for 60-90 second (Like Mr. Miyagi said: “no side to side”) then sprint to end of parking lot and back. 10 Monkey Humpers at the end of each Lap. Repeato x 3. Plank as we wait for the 6.
Mosey to Parking Lot #3: (The medium one with the hill) Find a line: Sideway, Ski Jump, back and forth for 90 seconds. Run to the top of the hill and back down. While at the bottom of the hill 10 Perfect Form Merkins. Repeat x 3. Al Gore Hold while waiting for the 6.
Mosey back to Launch Site for Mary.
MARY: YHC has always wanted to see if Squarkins might actually be an exercise worth doing. So all PAX partner up. One partner in the Plank/Wheelbarrow position with a partner holding his feet. The exercise is supposed to work as follows: One PAX performs a Derkin, the other PAX performs a Squat. Each team did 10 Derkins / Squats and then switch and repeat. Much mumble chatter as all PAX seemed to enjoy this attempt to introduce a new exercise.
Flutter Kicks, but first a 6-inch hold as YHC talked about the F3 Holiday Party tonight at the Strowd. The fact that we are able to actually enjoy a nice cold beer, bourbon, or other fermented drink out in the open tonight is because o this day in 1933, the 21st Amendment became effective, repealing the 18th Amendment, which was passed to give Congress the power to prohibit alcohol. To celebrate:
21 Flutter Kicks IC (Sorry Bushwood I wanted at least 50 but couldn’t find a tie-in with the # 50 today, I’ll look harder next time)
21 Merican Hammer IC (Form-Focused)
COT:
Prayers out to all the PAX who shared prayer requests this morning, (I can’t remember them sorry) and for those prayer requests we hold in our hearts. Come with the Season and New Year: Hope, Joy, Love, and Peace to all!
The PAX might think that after Q # 22/25 on the Master Q Journey that YHC would actually be able to conduct the workout in the proper order, however after the Announcements, and Prayer Requests several PAX gently reminded YHC about the Name-O-rama. Penalty Flutter Kicks / Burpees and Squarkins for YHC.
Love the Falcon. As Ahnald said to that poor unsuspecting police officer behind the desk: “I’ll be back!”