Summary: YHC tried to add some “fun” in F3, with mixed results….

Welcome: After introducing the theme of the day, a quick moment of appreciation was delivered for master thespian Burt Reynolds, who just passed away at 82.  He did a good job of taking his craft seriously and having fun at the same time.  The first movie I saw was Bambi.  The second was Smokey and the Bandit, so the goofing off made a big impression on me I guess.

Warmup:

I tried to get the party started with a new exercise – new to F3 that is, not so new at the VMA’s – that exercise is the Twerk.  If you don’t know what a twerk is, “google it,” I say nervously.  Anyway, it went over worse than I thought it could.  Awkward silence, combined with some very awkward twerking.  Awkward indeed…  Onward.

SSHx20

Arm circles x 20, combined with thigh stretches

Willie May Hayes x 15

Then more fun: a quick Indian Run around the former BNC Bank, back to the hockey rink.  Tried to call some cadence and the fun didn’t really connect there either.  Need to work on getting that routine figured prior to the run.  Regardless, we were sufficiently warmed up when we entered into….

The Thang Zone: 4 Ring Circus

YHC set up a series of lighted 5 gallon buckets with tennis balls inside.  One bucket on center ice, and 4 more scattered around the rink (one bucket in each of the face off circles).   The PAX split into teams of two, and scattered around the 4 stations to start.

Each of the 4 station buckets had 3 additional balls, labeled with exercises and a rep count that was dependent on the exercise.  More for flutter kicks, less for burpees.  The buckets were split into subcategories: abs, legs, upper body, and combined.  Once finished, they travelled back to the central bucket by either crab walk, bear crawl, piggy back, or leap frog, based on the station they came from.   To start, each team pulled a ball out, then performed the exercise in cadence for as long as possible, then OYO, until the team reached the reps shown on the ball. Once back to the center bucket/ice, the team picked another numbered ball at random and repeated the drill.  We did a total of 7 stations and then added a few victory laps.

• “Abs” – Crabwalk travel
• WWII’s  x 80, 60
• Freddie Mercuries x 80, 60
• Flutter Kicks x 80, 60

• “ Legs” – Leap Frog travel

• Air Squats x 100, 80
• Free Throws x 80, 70, 60
• Goof Balls x 80, 70, 60

• “Chest” – Piggy Back travel

• Merkins MRKN x 75, 50, 25
• partner DRKN x 50, 40, 30
• CDDS x 75, 50, 25
• “Everything” – Bear crawl travel
• Burpees x 50, 30
• Side shuffle hop x 80, 60
• Peter Parker x 60, 40

Mary: We did a quick Ring of Fire with flutter kicks, and ended it there.

COT:

The whole Clown Around theme started from the “sad clown” reference I’ve read about in many of the F3 writings and interviews.  Basically, its wearing a smile on the outside, but feeling beat-down inside.  My personal opinion is that much of this sad-clowning is based on resentment, and holding stuff in that should be said.   Professor Robert Solomon describes resentment as something along the continuum of anger and contempt, but resentment is usually directed toward a “higher status individual” of some sort (anger would be directed toward an equal status individual, and contempt toward a lower status individual in his approach).  Following that train of thought, one part of getting out of a sad clown funk might be to identify/qualify why you are feeling someone is higher status than you.  They probably aren’t, at least in the very most important aspects of life.  Who could be, really?