It almost came to fruition….70 and sunny(well not quite sunny). Give it a few more months and it will be at that time. When I arrived, Oyster was getting his mile run in. In my mind, I had the ideas where I wanted stuff and how it was going to come about. I started seeing everyone arrived when it hit 10(I was like I may need to adjust). 13 warriors came out at first they were lead to believe that Oyster had the Q today(NOPE). It was my turn today(scary part was when I woke up this morning, I had an idea for something and went into my garage to see if I had what was needed). When 530am hit, a little mosey down to the stop sign and back(when I came back up, it looked like we were in line about ready to take the green flag at a race). Into the circle for a quick warm up with: SSH, Don Quixotes, Helicopters, Cherry Pickers, Copperhead Squats, Merkins and LBCs.
Then the fun part began, at first i had I believe 9-10 stations with the person running to the fire hydrant and back with the 20-25 pound sandbag as the timer: By about 5-10 minutes, I had everything covered with exercises so here’s what was on the menu: The run with the sandbag, squats with a band on the shoulders, curls with a kettlebell, WW2s with a 20 pound slam ball(alternating WW2 with, set it by the feet, do one without then grab it for another, Bulgarian Split Squats/Toe taps, Clean and presses(choice of the kettlebell or a 50 pound sandbag), standing American hammers with the band, jump rope, scoop the poop(my 35 pound Thor hammer grabbing it by the handle and flinging up to each shoulder, battle ropes(something I have been wanting to bring there for a while). My thing was to watch, if I saw something a miss help or show real quick(I would do bits of things here and there).
Next…..something no one knew it was coming. I have these real heavy bands so the idea was to partner up, band(s) around the waist and do certain things at a 1 minute interval. First part….run(a light jog for 40 seconds, then all out the last 20). Next….Bernie(yes running backwards) same pace 40 seconds light, the last 20 all out. Broad jumps next(this time it was 1 minute as many, as far as you can go with the band around you). Finally, lunges and with that to get your balance, then your legs hitting a few extra little muscles it normally does not hit. We did have an odd number so I ended up doing a few rounds of burpees(not bad doing 6-7 in 20 seconds, broad jumps just bodyweight only and lunges). I will bring them back….there’s a nice hill nearby more to do
Last little bit….a ring of fire. Different varieties examples Alligator, Diamond, Chuck Norris, Pylometric…with a clap, Dive Bombers, Hand release, regular and wide grip
No announcements…..YHC lead out in prayer. Multiple places to workout Saturday(I will be at Rock and Roll), Nancy Lopez had his surgery today(get well and recover), all those on IR or nursing those little nagging injuries(heal up will see you out there soon). One final thing, Heist brought a FNG out today(Dime Bag). Welcome to F3….hope you continue to come out more and more
