Moving backwards to go forward

Preamble:

We’re always trying to accelerate fitness at F3, but sometimes one needs to take a step back (or multiple steps back) in order move forward. Today was one of those days: Although we took hundreds of steps backwards, we took a giant leap forward in our fitness today……

So – full disclaimer was given, and off we went…..

Warm-O-Rama:

10 of each of the following exercises:

Weedpickers

Windmills

Fire Hydrants

Moroccan Night Clubs

SSH’s

Mosey Bernie Sanders style around the parking lot to the lacrosse field

The Thang:

Part 1:

Performed descending reps of the following exercises (10 to 1, with a Bernie Sanders across the field for the first 2 sets, going forward across the field for the third exercise):

4-count bodybuilders

Mike Tysons

Monkey jumpers

Minimal planking for the 6 (although Brownie set a HOT pace!)

Part 2:

Mosey to the concession stands for tabatas with the following combo:

BTTW / Monkey humpers, alternating each exercise during an active tabata period, air chair for active rest

Part 3:

Bring Sally Up/Bring Sally Down – hand release merkin with each bring Sally Up, Superman during bring Sally Down and hold until the music sez to bring Sally back up!

Mosey back to the flag for Mary:

Buzzsaws, Freddie Mercuries, Dying Cockroaches, Carolina Drydocks, Monkey Humpers, American Hammers, V-ups…and mercifully that was time

COT:

BOLO for request from Dipstick for regional Q coordinators for Blood Drives. We are trying to coordinate late July.

Also working on the date for beatdown and BBQ with The Bound crew (again, late July)

Prayers said for travel mercies (vacations and business), as well as prayers for Turk’s father in law, Cox’s friend undergoing chemo, and Feathers’ 2.0 for a quick recovery

Naked-Man Moleskin:

YHC truly appreciates everyone’s indulgence as he continues to rehab a bum wheel. Hopefully this is giving future Q’s ideas on alternatives to be able to pull from when a run isn’t in the offing. As always, a privilege to work those leadership muscles with you all!