Trippy 7 of Diamonds

Preamble:

A full body workout on the FOD & 60’s British rock on the playlist, this was a standard 7 of diamonds with a few combination exercises (see Exicon for detail) to keep it fresh.  We had a great PAX showing that pushed hard to the end.

Warm-O-Rama:

Mosey to the big flag, then side straddle hop/windmill/hillbilly/arm circles.

The Thang:

Mosey to home plate at the FOD for brief demo of unfamiliar exercises & explanation, followed by a single rep in unison for familiarity.

The 7 of Diamonds is a series of different exercises, each count repeated at each base as we round the bases 7 times.  The exercise changes, and the counts change, with each time around.

1st round: Absolutions x 7
2nd round: Captain Thor x 14
3rd round: Imperial Squat Walker (Single-Count) x 21
4th round: Side Straddle Hop x 28
5th round: Merkins (vary hands positions per base) x 21
6th round: Lunges (Single-Count) x 14
7th round: Burpees x 7

HC & morale was great at ‘Rubicon Classic’.  YHC is calling it a WIN as every part of my body currently hurts 🙂

Playlist:

Money – Pink Floyd
Misty Mountain Hop – Led Zeppelin
Ramble On – Led Zeppelin
Good Times Bad Times – Led Zeppelin
She’s a Rainbow – The Rolling Stones
Happy Jack (Live at Leeds) – The Who
I’m a Boy (Live at Leeds) – The Who
Lovely Rita – The Beatles
Good Morning Good Morning – The Beatles
Sgt. Pepper’s Lonely Hearts Club Band – The Beatles

COT:

Ditto MT’s BB for the HI group:

Praise for a successful Ragnar for our groups

Support ThunderMeet Saturday at Chastain park for the 5K/10K Georgia Works race this Saturday 10 AM

Prayer for Devito return from calf injury

Naked-Man Moleskin:

I’m incredibly grateful for F3 & it’s impact on me and each of us.  The world is full of problems but I have no doubt we’re part of the solution when push ourselves a bit further each day.

Great work this morning to all.