Knowing that we were about to lose an hour during the coming evening, we wasted no time getting started!
The Scene: The Knoll
Conditions: Chilly, a bit wet but no rain… we thought.
Welcome. Saw no FNGs so we skipped the Disclaimer. (Noted that since my last Q when I was not a professional trainer, I’m still not a professional trainer.)
Warm-O-Rama:
Mosey – Two laps around the Field – one forward, one back. A bit of competitive spirit kicked in, with relish. Then for some breath-catching and stretching exercises:
Shoulder Circles.
Imperial Walkers.
SSH.
Windmills.
SSH.
Al Gores.
SSH.
The Thang:
Mosey to The Sundial, our faithful companion, for some upper-body work.
Freak Nasties, putting “diamonds of gold” (a Tony Horton term) on our upper arms.
Incline Merkins, to sharpen the edges of our pecs.
Step Ups, to vary from upper body and give us the Buns of Steel that drive our wives crazy.
And then some Partner Plank Curls, for biceps (which are hard to hit in F3) – where one guy planks and the other does standing bicep curls with his partner’s ankles. We definitely learned a bit about ourselves on this one… and not necessarily for the better. (10 curls each man, except for YHC who had no partner in this odd-numbered PAX)
Then a second round of the above to make sure we all hit our Personal Best.
Finally some La La Leggy to hit the buns again. A 10-count of squats and lunges and calf raises. (Yeah, your buns needed it, and you know who I’m talking to.)
Mosey to The Hill, our Other faithful friend. (Not the first hill, but across the creek to the second hill. That’s where the action is.)
Partner Run & Windmill Merkins. One partner runs up the hill and back while the other does windmill merkins (just google it if you don’t believe me). Got to 50 merkins per team, which brought a lot of groans from the girls in the group (And I’m talking about Tiger Bait, whose noisy complaining must spur him on because he finished first.)
So we cooled down with more Shoulder Circles, before one more trek up the hill: Bear Crawl Up, Crab Walk Down. Dagwood made a fine showing until his log roll to the finish line. But he also finished near the front of the pack.
Then Black Snake back to the Shovel Flag – mosey in single file, with the last man weaving his way to the front until everyone has woven once. This one seemed to raise everyone’s enthusiasm a bit, or maybe it was just knowing that we were almost done…..
6MOM:
LBFC: LBCs while doing Flutter Kicks.
Jane Fondas (in honor of Rocket who could not be with us. I don’t know what he thinks of Jane’s politics, but he sure likes her leg exercises)
American Hammer, to fist-pound our way to the finish.
Homer to Marge (leg lifts), which always makes us recall The Simpsons fondly, and which also got us facing upward just as a delicate, refreshing drizzle began. Just God’s way of saying He’s proud of us.
And one more set of Jane Fondas, to close out with a second tribute to Rocket.
COT/BOM.
Then to the coffeeteria for some Friendship building, hoping the barista wouldn’t comment on the way we smelled.
Now don’t forget to set your clocks forward tonight!
