Warm Up:
Caterpillar showed up and had a FEVER, and the only PERSCRIPTION was…
-Low Plank…while watching a 1 min. clip of the famous Cow Bell SNL Skit!
-Michael Phelps (x10 IC)
-Arm Circles/Circle Arms (x10 IC each)
-Imperial Walkers (x10 IC)
-Toy Soldiers (x10 IC)
The Thang:
-Carry blocks to Pavilion
-The Motivator (10 to 1)
-Run loop up around playground and back to Pavilion (just for Caterpillar)
(At this point, Streak started stripping off layers, living up to his name!)
-Bupr-ivator (10 to 1)
1.) Merkin (x10)
2.) Groiner (x10)
3.) Squat (x10)
4.) Hop w/ Overhead Hand Clap (x10)
…Repeat (x9), Repeat (x8), etc…down to (x1)
(x3) Penatly Burpees…because Big Blue and Caterpillar were too excited about Michigan winning the national championship, and were talking too much, and made me lose count.
Big Blue pointed out to me that if he and Cat “made” me lose count, then I don’t have any control over the workout or them. So, because of my failure in leadership in the moment…
(x3) Penalty Burpees…give me back the control!
-Ab-ivator (10 to 1)
1.) WWII (x10)
2.) American Hammers (Hard way) (x10)
3.) Windshield Wipers (Hard way) (x10)
4.) LBC (x10)
…Repeat (x9), Repeat (x8), etc…down to (x1)
-Arm-ivator (5 to 1)
1.) Curl (x5)
2.) Overhead Press (x5)
3.) Tricep Raise (x5)
4.) Block Swing (x5)
…Repeat (x4), down to (x1)
COT
Announcements:
-Making the switch to Slack is happening!
-PA Convergence…sign up!
-Prayers for No Show’s brother in law, and cancer diagnosis.
-Big Blue had consultation this morning for his thumb/skin cancer diagnosis
-Caterpillar’s son taking his driving test!
-Streak, grace and peace through divorce
Also prayers that we can all extend grace towards Flame as he is making us make the switch to Slack!
Beautiful morning this morning in the gloom. Of course Big Blue and Caterpillar were just a little too excited about Michigan winning the National Championship, and we had to hear about it multiple times. But I was (sort-of) able to stop the mumble chatter with a tough workout!
Yesterday, when I signed up to Q this workout, I noticed how much of the Q schedule is open for this month! So, part of the reason for the “motivator” theme was to push PAX to sign up to Q this month! Big Blue brought up the 4th Core Principal is “Peer Led”. We’ve been studying Q Source, which teaches us how to lead. In F3 we are Freed to Lead. We have plenty of PAX in this group to have a different PAX Q everyday, so no one has to Q twice in a month! If you haven’t Q’d for a while, or never have, I’m offering you this disruption to your status quo! Sign up to Q! You have a lot of PAX with plenty of experience to reach out to, if you need some ideas or help. Also, check out the F3 Nation Exicon.
Thanks for coming out this morning and following my lead!
~Bunyan out