7 Merry Gentlemen arrived on time and in good spirits at The Creek. To start we mosey around and ended up in the parking lot by the pavilion.
25 SSHs IC
1 lap of High Knee pulls
1 lap of Frankenstien Walks
10 Merkins IC
10 X Country Skiing IC
Mosey to field doing double lunges
Mountain of Abs
– 15 8 Count Swirlies
– 12 4 Count Heels to Heaven
– 8 10 Count Windshield Wipers
– 12 4 Count ABCs
Rest and Repeat
Mosey to pavilion
11s Picnic Style
– V-sit-ups / Hardywood Jacks
In the middle of the pavilion, Exercise – Bear crawl tables on the left then bear crawl over tables on the right, back in middle, Exercise, repeat till 11s are completed.
Mosey back to the shovel flag
Duck, Duck, Bear – – Quack on each pax members head, say “Duck or Bear” on someones head, then if “Duck” hold ankles and run around Pax, if “Bear” bear craw around Pax
Numberama, Namerama, YHC took us out.
– TwinTeams is starting up on 4/7 as a bootcamp workout on Fridays on the southside – – – http://f3nation.com/2017/03/29/riverrun-returns-and-twinteam-begins/
– May 21st is the Ashcreek 5K
– Good luck to all the Monument 10Kers
A new day should bring new things. YHC likes all things new, he will especially like a new job… To get the Pax rolling, YHC added some dynamic stretches to the mix and a healthy dose of abs.
Chatter while doing the dynamic stretches started, but ended quickly as we moved into the Abs. In fact that pax struggled to keep count as the abs stretched on. YHC was proud of the Pax as they embraced a challenging round of Ab exercises. Three new abs exercises were added:
– “Swirlies” where you on your six and elbows with legs straight out. You pull your knees to your chest on “1”, back straight again on “2”, spread eagle on “3” and back together on “4”, hold for 5, 6 and 7 and down on the count.
– “Windshield Wipers” – on your 6. Legs straight and straight up (bend if you need to modify), arms out with palms down. Bring legs to left hand, six inches up, go back up to 12 o’clock and then go to right hand, six inches up, go back up to 12 o’clock – 1 – IC 10 count.
– “ABCs” – on your 6. Legs straight and straight up (bend if you need to modify), hands straigh1 up. “1” hands to right of knee, head raised, then head back down and hands straight up, “2” hands to center of legs, above knee, head raised, then head back down and hands straight up, “3” hands to left of knee, head raised, then head back down and hands straight up, “Count” head on ground.
Picnic bear craws was an experiment, and as always – 11s take longer than planned. At several points Abacus lost count and dialed a life line. Spit was prepared and in firm control. Thus was able to help out Abacus. Chatter rose as the 11s droned on. Abacus is thinking how can he make this tougher…
Given the time left, Abacus modified and skipped the picnic table Indian Run and went to “Duck”, “Duck”, “Bear”. Most opted out for Bear as Duck was surprisingly challenging and fascinating to watch from afar. Of course our young buck – Bucket Mouth – ran down Byproduct in their race around the circle. Thus reminding everyone why we say “hate” to those under 40.
In the circle, after all was said and done, Mister Rogers explained his long absence and gave us some wisdom in reciting at old Cherrokee parable:
An old Cherokee chief was teaching his grandson about life…
“A fight is going on inside me,” he said to the boy.
“It is a terrible fight and it is between two wolves.
“One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, self-doubt, and ego.
“The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith.
“This same fight is going on inside you – and inside every other person, too.”
The grandson thought about it for a minute and then asked his grandfather,
“Which wolf will win?”
The old chief simply replied,
“The one you feed.”
Pax – feed the right wolf today. You choose who you feed!