I seem to get stuck on repeating the same exercises between Q’s so in preparation for Monday’s Skinny I figured I’d consult the F3 website for some new ideas. There are plenty. I didn’t have to go past the ‘B’s until I found a couple and after hearing of the eminent meteor shower I knew the Pax may be distracted and I didn’t want to put too much excitement into one beatdown.
Warm up:
- SSH X 20
- Smurf Jack X 20
- Plank Jack X 20
- Star Gazers (Penguins) X 30 (No meteors seen ☹️)
Mosey to row bars for 4 stations:
- Burpees X 10 as the count
- Rows
- Squats
- Lunges
Black Snake from the row bars to the fountain. White Snake may be trademarked or perhaps it’s a shorter version of the Black Snake? We went full size. It’s a Indian Run though the runner weaves through the line. It took some coordination and a slower speed to maintain the proper spacing. Perhaps a nice addition to the line running options.
Benches at the fountain:
- RLSU X 20
- Dips X 20
- LLSU X 20
- Derkins X 10, Shoulder Taps X 10, Derkins X 10
Progressive Burpee Run 1-5 increasing at each jogging man icon. Thinking of social activism would it be a bad idea if those jogging men were to be adorned with an F3 sticker? Hmm.
Mary on the golf course. Was to be our next star gazing opportunity but it was too dark, El Wire sharted, and there was a bird loudly dying in a tree so the mood just wasn’t right.
- LBC X 20
- Dying cockroach X 20
- Breakdance Merkin X 5: In summary on the up motion you bring the right arm off the ground and rotate to lateral plank position and kick the left leg forward. In the down motion rotate back to neutral position and go chest to ground. Repeat this time with left arm and right leg. This is a slow 4 count (down, up, down, up). This one may not stick but should be tried again before shelving.
Two Column Indian Run to pull-up bars for 4 stations:
- Burpees X 5 for the ciunr
- Pull ups
- Al Gore
- Werkins
Free Run back to the flag. 1 minute of plank work to run out the clock.
Count off to 16, Name-o-Rama. Announcement about upcoming Saints Run for those not invited to be on the BRR team but like to run anyway. There will be a selfie opportunity with the new male Saintsation. Speaking of trying new things and men that dance, Colonel Mustard announced his try out for the 610 stompers and his appreciation of the well wishes from the Pax. On the serious side I offered thanks to God for the courage to try new things. Thanks for the opportunity to lead.
