It was an absolutely immaculate morning for the 8 PAX who showed up to sharpen some iron at Iron Man. The temp was in the low-70s (if not high 60s) and the wind was certainly a welcome change.
Also, the flags were MIA. Not sure who has them.
DISCLAIMER
We started off with a slowsey around the parking lot to get the blood pumping and the juices flowing. Afterward, we moved over to a clearing in the grass and circled up underneath the flood light for the following warm up:
10x, IC, Jeff Imperial Squat Walkers
10x, IC, Windmills
10x, IC, Pigeon with LBACF
10x, IC, Pigeon (other side) with LBACR
10x, IC, Wonderbras from Tree Pose
10x, IC, Moroccan Night Clubs from Tree Pose (other leg)
10x, IC, SSH
10x, IC, Weed Pickers
We then dropped to the ground for the following Ring of Fire. But, since Uptown Girl (who, by the way, indicated to me last night that he would be there, but was a no-show) just did a Ring of Fire during his Q last Saturday, I’m going to call mine the “Circle of Pain.”
First Wave:
We circled up gut-down on the ground. Everyone held Superman while each PAX did 20 Mountain Climbers in succession until we made it all the way around the circle.
We then flipped over onto backs. Everyone held Bridge while each PAX did 20 LBCs in succession until we made it all the way around the circle.
Flip back to Superman. Repeat. This time each PAX did 15 Mountain Climbers.
Flip back to Bridge. Repeat. This time each PAX did 15 LBCs.
Flip back to Superman. Repeat. This time each PAX did 10 Mountain Climbers.
Flip back to Bridge. Repeat. This time each PAX did 10 LBCs.
Second Wave:
We circled up in Plank position. Everyone held Plank while each PAX did 20 Merkins in succession until we made it all the way around the circle.
(Note: Idle mumblechatter ensued about the difference between the Merkins we do and the traditional Merkins that have adorned many a working girl’s unmentionables since their inception in the mid-1400s. Wood Stork is down with the lexicon now.)
We then flipped over onto our tailbones. Everyone held Boat Pose while each PAX did 20 Flutter Kicks in succession until we made it all the way around the circle.
Flip back to Plank. Repeat. This time each PAX did 15 Merkins.
Flip back to Boat. Repeat. This time each PAX did 15 Flutter Kicks.
Flip back to Plank. Repeat. This time each PAX did 10 Merkins.
Flip back to Boat. Repeat. This time each PAX did 10 Flutter Kicks.
Next came the Farmer’s Carry fun. I brought with me two 5-gallon buckets ($2 apiece from Firehouse Subs—highly recommended) both loaded to the hilt with dirt and gravel. The PAX then formed a single file line that began at the asphalt where the buckets were and stretched out into the clearing. The first man in line grabbed both buckets and did a Farmer’s Carry all the way down to the farthest tree, around it, and back to the starting line (roughly 50ish yards each way). During this, the rest of the PAX did burpees. When the buckets returned, the man on the buckets went to the end of the line and the next man in line did the same Farmer’s Carry while the remaining PAX did SSHs until the buckets returned. We continued in this pattern, alternating burpees with SSHs, until everyone had a turn on the buckets.
After that, we had 9 minutes left and Milkbone closed us out with some yoga fun.
We don’t do a lot of isometric core work and today was heavy on it. Good work, guys.
Welcome FNG Wood Stork (Steve Schoettle)!
Announcements:
F3 SSI shirts are available to order. We need twelve minimum. There are nine days left to order. Currently four of those twelve are spoken for. Need to get those orders in if you’re interested.
The Shane Whiddon Memorial Dinner is 10/23. You can see Twinkletoes for details. Or, check out his Facebook page where he shared the menu and some of the other details.
Prayer Requests:
Bundy and his M…still getting over this stuffy head/congested chest crud.
F3 St. Simons 