In actuality, tomorrow is the official birthday(52) yet today was 70, sunny and humid so getting the Q in today makes more sense. A ready to go group of 10 was waiting to see what I had in store for them. A little jaunt to the basketball court(I am sensing a Saturday where we need to do some knockouts and other bball activity) to start the WARMARAMMA: SSH, Imperial Walkers, Helicopters, Don Quixotes, Cherry Pickers, Ukrainian Soldiers(i have been not spelling that correctly for a while), Merkins and LBCs to start out. After that a little suicide not like last week where Florence had everyone screaming in their minds(WTF), I changed it up. We did inch worms, twisting lunges, skips(I like to call them Mario jumps), and Bernies for each of the lines and back. After that, mosey to the tennis courts.
I am sure the doubles and singles players were going what are they doing above(we shall see), Next up, a 4 corners “ladies of the evening” workout. Lt Dan(13), Carolina Dry Docks(26), Plank Jacks(39) and Jump Squats(52) were the exercises for each of the corners and the return trips. Once you finished everything, a round of 5 Navy Seal Burpees as a topper plus if anyone was still out there, help bring them in. Time to mosey to the next area…
Over to the concession area for a triple check: Tricep dips, Step ups(today was perfect the benches were dry so the footing was great), and a little run down the steps, around the trash can and back up. A quick change of pace workout then onto the next part(luckily we didn’t have to worry about the baseball or any events going on today).
Dora….a well-known staple of F3 workouts yet today and I have been pondering for a while to change it up from the standard and adding wrinkles(today was that day). I call it the reverse mega dora(300 squats, 200 LBCs, 100 Merkins, 75 Supermans, 50 toe taps, 25 WW2s). What I liked about today was we as a group helping others out running the lap with them, going at their pace plus it helps them to keep pushing(not about speed, it’s to keep moving and be steady). Once we all finished plus helped others with reps of whatever they were working on, getting close to the end.
The final stretch….indigenous run back to the flag(rear person did a burpee, then ran to the front). We were able to get everyone in by the time we hit the flag. A final thing of Ring of Fire with Merkins, a deep squat hold the hour was up.
Count outs, Announcements(Convergence at Dogpile 7am 7/4(you can fart sack a little that morning), School of Rock next Saturday at Rock n Roll with DTH, State Farm’s VQ at Satan’s Hill 7/7. Prayer by YHC(look over house Party especially as he makes his way down to Florida with his grandkids) to close it out
Here recently, It started to happen naturally plus myself being able to get out there and feel better with the workouts. In the 20s and 30s, you can wake up, get going once you are there, warm up and ready to go quickly. In the 40s, for myself I had to start realizing that things will not work as it did before. I need a little extra time, then the body fully woke up and the motor kicked into high gear. I will be 52, last year there were struggles and at times it was frustrating. The last couple of months I made some changes and as I go along(tweaks here and there will be needed). I was able to find something(the other came to me via offer) that has really helped. The first: doing some stretching with flexibility, mobility getting the body to move more naturally has helped. The second I received an email offer to try the Calm App for 4 months(I took advantage of that). The few minutes and I have used in a few times to help fall asleep but in the morning that 5 minutes get my mind to be calm and the male cat plops next to me so he’s relaxed. I am in no way where I want to be but I am heading in that direction. The workouts I want to be steady…..I can feel when the adrenaline is cranking so I need to bring it down. For the 45 or 60 minute workouts, I want to be steady so when the time to shift it up a gear is needed(I am ready). I will hopefully make it to Alamo(been a few weeks) Monday, Convergence Tuesday if you get a chance, hit a spot that you haven’t done or want to try(it may wind up in the rotation). Have a good one, if going away enjoy the 4TH
