This is the season to be Grateful! I’m grateful I made it 70!
The other day, Bodos posted some words on Facebook about being grateful. On Slack (3rd F channel), I saw something Bone Thugs posted on Gratitude (a poem by Edgar A Guest). Great words!
A few weeks ago, I was planning to do 70 burpees today (7 minutes of burpees, 10 burpees each minute). (Homer: Sorry about the lack of Burpees!) But about two weeks ago, I developed “sciatica”. (The doctors used some other terms.) The symptoms are pain down the length of my left leg. The source of the problem is in the vertebrae, but I have no back pain at all. I hope this will clear up in a few weeks (or sooner!). I start PT tomorrow.
Among other things, I am grateful for good health and the people of F3. Even if my health isn’t currently perfect, I have been very fortunate. I’ll be even more grateful when this goes away!
Mosey to the grassy area in front of the school.
| 20 Copperhead Squats in cadence | 10 Man-Maker Merkins in cadence | 70 count elbow plank
|
15 count Child’s pose: on hands & knees with top of toes on ground, rock back and rest forehead on ground 4X |
| 20 Imperial Walkers in cadence | 10 Diamond Merkins
|
15 count Bird Dog: on hands and knees, left arm/right leg, then right arm/left leg, 4X | 15 count both knees to chest: begin on back with knees bent and feet flat on ground, 4X |
| 20 Lunges in cadence | 10 Stagger arm Merkins in cadence | 15 count Glut bridge; lying on back like APD; 4X | 15 count Cobra (aka Wilson’s wife): start out on flat on ground, face down, 4X |
| 20 Side Squats in cadence | 10 Stagger arm Merkins in cadence | 15 Freddy Mercury | 5 count Back exercise starting flat on ground, face down, arms bent at elbow: Hold each position for a 5 count, total of 11 positions: Right arm, Left arm, Right Leg, Left leg, right arm/left leg, left arm/right leg, right arm/right leg, left arm/left leg, both arms, both legs, arms and legs, 4X |
Mosey to wall
| 15 People’s chair Air Press in cadence | 10 BTTW Hip slaps in cadence
|
15 Donkey Kicks OYO
|
| 15 People’s chair milkers in cadence
|
10 BTTW Australian Mountain Climbers in cadence | 15 Donkey Kicks OYO
|
| 15 People’s chair Muhammad Alis in cadence | 10 BTTW Toe Taps in cadence | 15 Donkey Kicks OYO
|
| 15 People’s chair Lalannes in cadence | 10 Dirty Hookups in cadence
|
15 Donkey Kicks OYO
|
Mosey to benches
| 10 Bulgarian split squats left leg in cadence
10 Bulgarian split squats right leg in cadence |
10 Derkins in cadence
10 Dips in cadence |
3X
Mosey over to parking lot line parallel and closest to the road
| Crab walk to next line | Lunge walk to next line |
2X
Back to the flag:
70 count 6 inch leg lift
Cow/cat stretch
Time’s up!
Take out by Atilla. ¡Gracias!
I received several gifts which I will always cherish! Thanx everyone!
And thanx to everyone here today and Honeydo who would have been here except for a nasty virus. Get well soon!
Announcements
If Faceplant can get his wife to hurry up, he’ll have a new baby on my birthday! If not, the day after. Hope all goes well!
Gypsy is collecting all types of gently used shoes. He will be at Curahee Friday. He is collecting shoes thru January. See 3rd F channel on Slack for more information.
Saturday December 10: 3:00 PM-6:00 PM, Hardywood 2nd F
Tuesday December 13: noon to about 1:00, Innsbrook area, look for place to be announced, 2nd F
