December 12, 2020,
F3 Credo: Leave no man behind, but leave no man where you find him.
7:00am. Gave the Disclaimer.
Everyone carries their coupon everywhere today so all moseys are coupon moseys. Didn’t have my winkie today. The exercise list might not be exact.
WARMUP
Stretch. Feet spread 3ft. apart. Point both hands to far left side till Q says to stretch to another point, about 20-30s. Stretch left then center then right. Repeat
Side straddle hops
Mosey to exercise bars.
Using low bars or benches. We did “Ranger Irkins”. That is, your hands are far below the usual location which is straight in front of your shoulders. That is, hands will be nearer to your waist.
Coupon Mosey to next intersection circle on the concrete path.
The Thang
Slow, very wide, arm circles. Done properly, these will seriously flex muscles. If you aren’t feeling it you aren’t doing it right.
Abe Vigoda A variation on the Windmill. Plank position. Point left hand to sky. Then right hand to sky. A variation on the Windmill, which is performed much more slowly and with more stretching (aka “Old Man Style”).
Mosey to Sundial through the water. The heavy rainfall made our walking path near fully under water.
Indian Run on the sundial walls. Everyone space out around the wall. Had 4 on each wall. Starting on inside of wall. Step onto wall. Step down onto outside of wall. Next step back on wall then step down inside the wall. Do this making progress around the wall.
Lunge press counterclockwise. On every lung press your coupon over your head.
Mosey to far north pavilion
Jim Braddock exercise
Ever see the movie Cinderella Man? This one is named after the heavy weight champion during the Great Depression in the 1930’s who eventually went on to fight in WWII. You start with a WWII sit up, and up top throw a RH hook and a LH uppercut then go back down. Come back up and do the same with the left side. Rinse & repeat to the Q’s desire.
Coupon rotating hand off. Skill, coordination, hand grip strength and several muscle groups
Coupon Drag: starting at the sidewalk and on hands and knees. Crawling out to a mark about 60 ft. away, dragging your coupon all the way, alternating hands.
Rolling Merkins: Face down as in a merkin. Go up and position your right hand/arm across your chest till your bicep touches your chest. This will look like you are pointing to your left. Roll down onto your right shoulder and roll all the way over till you are face down again. Do another Merkin. This time, position your left hand/arm across your chest till your bicep touches your chest. Do the same kind of roll to your left. Repeat. Works best after a heavy rain and in a low place.
Mosey with our coupons to the next intersection near the parking lot.
Boat/Canoe The Boat position would be while on six with legs pulled up to chest and arms beside body. Canoe is when legs and back are straightened while keeping both off the ground. Q calls out Boat or Canoe.
Jane Fonda. side leg lifts left side and right side
LBCs
Circle up for Count-O-Rama – _ Pax
Name-O-Rama.
COT Circle of Trust. Bring it in tight for a sweaty Ball of Man!! 4
TAKE A PHOTO!
PAX: Doghouse, Duracell Holiday, Oscar, Nature boy, Joizey, Sparky, Twinkletoes, Worms
