May 16, 2020,
F3 Credo: Leave no man behind, but leave no man where you find him.
Using coupons today, each with a 6 ft rope tied to the coupon, for a surprise exercise
7:00am. Gave the Disclaimer.
Several warm up exercises at the flag led by CAT5 side straddle hops and Al Gores while I was detained a minute (With a couple extra men today I had to go to my supply cache to get more rope so CAT5 took over, seeing the need and taking over. Glad for his watchful eye.)
12- Ferris wheel arm circles with arms always opposite one another. One up, one down etc..
coupon mosey around the track to the first big round intersection circle over to the right, past the taped off exercise bars
Finger tip walkouts. feet spread wide, touch ground in center, walk out on fingertips, walk back to a point between your feet. Did 10 reps
TRUNK Stretch led by Twinkletoes. Went around clockwise and counterclockwise. Stretch torso to far to left. Upright. Right upright, back upright forward upright
Handcuffed squats (squat with hands behind back)
toe touch stretches, feet together, touch ground in center
toe touch stretches, feet together, touch ground to the right
toe touch stretches, feet together, touch ground to the left
Its COUPON TIME
Coupon mosey to the next location
high knees while holding your coupon.
Love your coupon. On your six and on your back. Caution is urged to avoid dental work damage and busted lips. Hold coupon at arms length above your face. Lower coupon to your face and kiss the coupon. Did about 10 reps.
Coupon rotation hand off. (see video in this post) Skill, coordination, hand grip strength and several muscle groups are used. We had 6 of the 8x8x8 coupons and the real men had the 8x8x16” size. Each has a coupon tied to a rope which extends about 3 ft. from the coupon. Feet spread about 3 ft apart. We did do extra distancing here, not because Covid goes further than 6 feet on Saturdays but because if someone lets the rope slip we don’t want anyone else to catch the coupon with their foot. A demonstration proved that if you let the rope go the coupon doesn’t go too too far away. Everyone is to swing the coupon around in a circle around their position, with the coupon at about 6-12” above the ground. When the coupon goes half way around the body you grab the rope with the other hand, behind your back, and continue the swing behind you. The coupon goes round and round your position. Gets more executive as time goes on. Extending the rope makes the circle, and the time, longer per revolution. Did about 10 circles in clockwise and counter clockwise directions. No deaths occurred. WATCH THE VIDEO ATTACHED. This was fun.
Sky reach lunges. Arms overhead, supporting the coupon, while doing lunges. Went in a counterclockwise then clockwise circle.
Imperial Walkers, more or less, carrying our coupon of course, while moving in a circle while. Went in a counterclockwise then clockwise circle.
Counter clockwise circle walking forward, doing lunges with a coupon.
Clockwise circle walking backwards lunges with a coupon.
Abe Vigoda A variation on the Windmill. Plank position. Point left hand to sky. Then right hand to sky.
Plank Jacks. Side straddle hops but hands on ground
Bobby Hurleys. Pat ground in front of your feet then go for a jump shot
Peter Parker side step. Plank position and with heads all about 6 feet apart, in a circle (all feet pointed outward). Take all steps to the right. At some time, I’ll reverse the direction.
Walk Mosey with coupons back to the flag area for some marys
Yours truly was slow on the mosey back to the flag. Doing about as much walking as moseying. The Pax dutifully planked while waiting.
Jane Fonda side leg lifts left side and right side
CAT5 leads Fredie Mercurys
I didn’t take this in my notes well. I think it was Naturboy who led some of the Mary exercises here at the end.
Circle up for Count-O-Rama – 8 Pax. Biggest group in weeks!
Name-O-Rama.
COT Circle of Trust. Bring it in but not so close any more, tight for a sweaty Ball of Man!! More sort of a carousel of man.
