The last exercise was/is a favorite of Hoedown, an F3 guy I used to work out with frequently back in Charlotte. Very strange but at Starbucks after the workout, he texted me. Completely out of the blue. After trading the usual insults, I told him I used the Brazilian Mindbender today; and I didn’t give him credit. So if you ever run into Hoedown, don’t spoil it by telling him I gave him credit. He’ll understand.
Mosey to Gridiron goal line
Disclaimer
20 SSHs, 10 MM Merkins, 15 Knee-ups, (all in cadence), stretch
Mosey to Other goal line
20 IWs, 10 diamond Merkins, 15 Ukrainian Hammers (all in cadence), stretch
Mosey to Original goal line
20 IWs, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise
Mosey to Other goal line
20 lunges, 10 Stagger arm Merkins and a stretching exercise
To the bottom of the hill up to the Gridiron: 3X
10 Get-ups, up to the top of the hill, 10 Dollies
To the wall in front of the school:
People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO
People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO
People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO
People’s Chair 15 Lalannes, 10 Dirty Hookup, 15 Donkey Kix OYO
Using the loading dock: 3X
Behind the railing to the loading dock: 20 Squats, over the rails, across the loading dock and to the asphalt part of the driveway: 10 Mike Tysons
Mosey to the handicapped area of parking lot in front of school
3 rounds of 20, jumping over the line, in cadence, with a stretch in between
Mosey to the benches by the Gridiron
10 Bulgarian Split Squats in cadence, 10 Dips, 10 Derkins (all in cadence) 3X
Mosey to parking lot bathroom and wall sit
2 people run to end of parking lot and back while the rest of the pax do a called exercise
Mosey to parking lot
30 Heels to Heaven in cadence
60 Second leg lift
20 Freddy Mercury
Brazilian Mindbender: Lay on your back, arm out to the side, feet spread apart, place your lower jaw against your upper jaw, breath in and out while you’re looking at the sky. Think tranquil thoughts.
Announcements:
April 15: Brunch Club at 6:00 AM.
April 22: Whitesnake’s Richmond Bluegrass Jam, proceeds go to Richmond Fisher house and Liberation Veteran Services: see 3rd-f-faith on Slack: American Legion Post 354, Midlothian, Virginia
April 25-26, CPR class, 2 openings available. Monthly Challenge Signup: See 1st-f-fitness on Slack to sign up
May 6: Curahee: CSAUP; Starts at 6:00 AM and goes pretty much all day. See Gomer Pyle for more information.
