First Day of Fall (S GA Style)

An autumn-like 72 degrees yielded mumblechatter about enjoying the first day of ‘Fall’ in the gloom on this Thursday gathering.  YHC opened with the disclaimer and a quick (albeit rusty) rundown of the 5 core principles of the F3 Workouts (Free of Charge, Open to all men, Outside (rain or shine), Led by the men who participate, End with Circle of Trust) and began with
The Warmup
15 SSH
10 (Jeff) Imperial Walkers (4 ct)
10 weedpickers 4 ct
20 LBAC
20 LBAC (Rev)
 
The Thang
Mosey into the driveway, stop at first light
    10 Diamond Merkins OYO
    20 squats OYO
Mosey into the driveway, stop at first light
    10 Hand Release Merkins OYO
    20 squats OYO
Mosey in the parking lot, stop at the light
    10 Carolina dry docks OYO
    20 squats OYO
Mosey around to the sidewalk in front of the school
    10 dollies 4 ct
    10 Rosalita’s 4 ct
    40 LBCs OYO
Using the cones in the driveway –
 #1 Walking Lunges to the first cone
    Bear Crawl to the next cone
    5 Burpees OYO
    Run back to start with High Knees
#2 Walking Lunges to the first cone
    Bear Crawl to the next cone
    5 Burpees OYO
    Run back to start with ButtKickers
#3 Walking Lunges to the first cone
    Bear Crawl to the next cone
    5 Burpees OYO
    Sprint back to start
 
10 big boy sit ups OYO
At this point, YHC realized that my planned activity was not going to cover the allotted time, so these were added ….
JJ’s Smokehouse
    5 Decline Merkins
    10 Merkins
    15 Inclined Merkins
    20 Dips
    25 LBC’s
    2x OYO (maybe this should have been 3x….)
Burpee Ladder
    5 Burpees OYO at the start, then mosey around the parking lot, stopping at each light (4         Burpees OYO, 3 Burpees OYO…..)
Bundy was called in for an inning of relief stretching (Thanks Bundy)
Countarama
Namearama
 
Announcements 
    Manna House on Saturday October 6
    SSUMC Pumpkin Patch arrives on Sunday October 7
Prayers
    Tim Carlson, twinkletoes, Bundy’s dad, others not spoken
Woz closed us out in prayer (Thanks Woz)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s