A rather pleasant morning (by February standards) greeted several PAX who did EC rucks and runs. A rather substantial group (total of 30 PAX to be exact) joined the main event.
The Warmup
SSH (x25 IC)
Forward Arm Circles (x10)
Reverse Arm Circles (x10)
Willy Mays Hayes (x10)
The Thang
PAX formed 3 lines and did an Indian Run around the wall complex, finishing at the tennis courts.
BBJs – Burpee, Broad Jump Suicides with Crab Crawls back. PAX alternated burpees and broad jumps in suicide format across each of three tennis courts, crab crawling back the distance to the beginning until all three courts had been crossed.
DORA – PAX partnered up; one partner ran the perimeter of the tennis courts while the other partner worked on the exercises; switch and repeat until all exercises were complete. Exercises were:
100 Squat Jumps
200 Merkins
300 Mountain Climbers
Burpee Hoops – YHC asked for 5 volunteers to shoot a single free throw (how simple, right?). Of course, it was part of the grand plan that this follow the burn-out merkins so that everyone’s arms were trashed. A make meant no burpees for the PAX. A miss meant all PAX do 5 burpees. Let’s just say that the PAX must have been in a burpee mood this morning. 25 burpees were in order.
BTTW/Tunnel of Love – PAX lined up on both sides of the wall in BTTW position. PAX at the end of the line crawled through the tunnel to the end. First time through was only on one side of the wall. Second time through was all the way around the wall.
Mary
Time was short so only time for 1 exercise: Heels to Heaven x10
COT
– Get pre-orders for new Churham gear in soon as order window will close in the next few days.
– Sunnyside is tomorrow at Great Meadow Park.
– Don’t forget that Monday at the Thicket will be a special F3 session honoring Jerome Gonzales. Also, special trust is being setup to help the family. Rambler will circulate details on how to contribute.
– CSAUP details coming soon for BC CSAUP event.
We all know the value of F3 as a fitness group and a great way to bond. YHC has recently realized that F3 is really a family – brothers in arms. Back in the fall YHC laid out for a while due to holidays, vacations, sickness, bad weather – and yes, a little laziness. It got easy to make excuses for not showing up. During this time, I was amazed at the number of PAX who reached out to make sure things were OK and to give a little encouragement to come back. If you know of someone who hasn’t posted in a while reach out and check in with them. Give a little encouragement to get back at it. We’re all better for it.
Speaking of family be sure to spend some time with your 2.0s and M’s this weekend. Life is short – make the best of it! Let’s go out and try to make the world a better place.