Focus on keeping the heartrate up, upper body work and stretching.
Warmup (in cadence): Ran to goal line of football field: 20 SSHs, 10 Man-maker Merkins, 15 Deep Mountain Climbers, stretching exercise
Warmup (in cadence): Ran to other goal line: 20 Imperial squat Walkers, 10 Diamond Merkins, 15 Gorilla Jacks, stretching exercise
Warmup (in cadence): Ran to Parking lot: 20 Lunges, 15 Peter Parkers, 15 Knee ups, stretching exercise
Warmup (in cadence): Ran to area near pickle ball courts: 12 Don Quixote, 10 Merkins, 15 American Hammers, stretching exercise
Playground for 7s: Pullups and Knee-ups at bridge: plank up and pulled plug before everyone finished
Ran to the wall near parking lot: 10 air-press (People’s chair) in cadence, 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO
Wall: 10 milkers (People’s chair) in cadence, 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO
Wall: 10 Lalannes (People’s chair) in cadence, 10 BTTW ToeTaps in cadence, 15 Donkey Kix OYO
Wall: 12 Dirty?? (I forgot what you called them. Put your hands on the wall in cadence, move one hand and then the other to the ‘floor’ and back on the wall): 15 People’s chair Muhammad Ali in cadence, 15 Donkey Kix OYO
Using curb: 20 ‘happy feet’ 3 times with 10 count in-between
Ran to lower soccer field: Jacob’s ladder to top of hill
Soccer field ‘goal line’ and next line (about 30 yards apart): Partner up: Start off opposite lines, bear crawl to the middle and 10 hand-slap merkins. Mosey back; 3 times
Ran to fence beside field: 15 pole smokers (in cadence)
Stands beside football field: 10 (double count) Dips, 10 (single count) Derkins, 10 Bulgarian (double count) split squats for each leg: next 8, then 6 then 4 then 2
Ran to wall beside Parking Lot: 10 People’s chair air press, 10 donkey kix: 3 times
Parking lot for 2 minutes of stretching
Today is Byproduct’s wedding! (Hochzeit is German for wedding). Hope it does not rain as this is an outdoor wedding. Byproduct brought 2 FNGs (his brothers in law) from Albany, NY. Always great to have visitors!
Announcements:
Freed to Bleed blood drive: October 20 (a Wednesday), 11 days! We are now at 17 and hope to get to 40. You can sign up on RedCrossBlood.org and for donate blood, type in F3 in the space for find a drive. Ours will be the 2nd one that comes up.
Blood Drive is at Good Shepherd Lutheran in Midlothian (south of the river). Time is 10 to 3. We obviously need more donors and we’re not picky. Donors do NOT have to be F3 people. Spouses, significant others, family members, friends, acquaintances, etc.
We also need volunteers to sign people in and to ‘close the place’ out at the end of the drive.
Finally, we need people to promote this. Please announce at all the AOs.
The need for blood is always there but a blood shortage is more of a problem today due to Covid, which has caused a lot of donation cancellations.
Also: we moved the ‘afterworkout’ fellowship to the Starbucks on Broad and Lauderdale.
