The evolution of man(maker)

January 15, 2021

WHEN: 01/15/2021
QIC: RG3
PAX: Brotox, Paperjam, Bright Idea, Petri, Marky Mark, Chum, Stubbs, Duplo, Stinky Pete (Respect), Buzzbait, Splashback, Dueling Banjos, Cricket

13 masked PAX awaited YHC as I rolled up to the AO. I could hardly recognize the PAX in their winter cover ups but they were eagerly awaiting instruction. We got right to work.

Warm-up

  • SSH x 10 IC
  • Cherry Pickers x 10 IC
  • Slow Squats x 10 IC
  • FAC x 10 IC
  • RAC x 10 IC
  • Mountain Climbers x 10 IC

Main Event

Suicide medley

Series of suicides on the courts with exercises and varied modes of travel. We started with the merkin and evolved to the Manmaker, then devolved back down to the merkin.

  • Set 1: Sprint + 10 Merkins, Bear Crawl back
  • Set 2 Sprint + 10 Burpees, Lunge Walk back
  • Set 3 Sprint + 10 Manmakers, Karaoke back
  • Set 4 Sprint + 10 Burpees, Karaoke back (other side)
  • Set 5 Sprint + 10 Merkins, Pax choice back
  • CPRs & Groiner medley

CPR, Groiner medley

Grab a rock for cadence count Curls, Presses, and TRicep curls

  • CPRs x 15 IC
  • Slow Merkin to Groiner x 3
  • CPRs x 15 IC
  • Slow Merkin to Groiner x 6
  • CPRs x 10 IC
  • Ricky B0bby around the AO
  • SPrint back to AO once Bobby is complete.

Ricky Bobby

  • Around the AO, Sprint to AO once Bobby is complete.

Mary

  • Flutter Kicks x 15 IC
  • Heels to Heaven x 15 IC
  • Box Cutters x 15 IC
  • Peter Parker x 10 IC
  • Parker Peter x 10 IC
  • American Hammer x 20 IC

COT

Stolen from Jinx’ at The Rabbit Winter Solstice. He delivered a great message about F3 always being there as a consistent, positive, and predictable presence in our lives. We’re blessed to have it amidst the chaos that’s going on all around us. Let’s be sure to keep this thing going strong for many years.

YHC mumbled several disjointed points about the benefits of F3 and how we might apply these aspects in our everyday life.  F3 is a reliable friend – it’s welcoming and positive and always there, even when YHC is not posting.  If we can be this positive, reliable place in the lives of our loved ones, they will always know they have a place to return to whenever they need guidance, encouragement, or just an ear.