13 courageous men defied the elements and came out to a rather balmy (for winter) but wet Circle Time today. Well, maybe we’ll count it as 14 as Bodett made a grand entrance just after the Warm a Rama started, rolled around in a puddle, gave Boones Farm a big hug/well wishes, and then left the building. Maybe he really is Elvis after all!
This was the last workout for Boones Farm prior to going to Ireland so the Q hopes he has fond memories of his last workout at F3 Greensboro for a little while.
Due to the rain being more than a “Drizzle”, we decided to do as much as possible under the overhangs. Here is how it went down:
Warm a Rama
SSH x 15 IC
5 Burpees OYO
Peter Parkers x 15 IC
4 Burpees OYO
Hillbillies x 15 IC
3 Burpees OYO
Sungods/Moroccan night club/Chinooks x 10ea IC
2 Burpees OYO
Imperial Walkers x 15 IC
1 Burpee
The Thang:
Station to Station beatdown with a partner (under the overhang). These teams of two stayed in their individual dry spots and completed the circuit of 8 exercises below. There was some opportunity to modify.
Exercise 1:
W – Werkin (wide merkin) – 25-40 each partner
Partner: crunchy frog
Exercise 2:
Happy Jacks – 4 sets of 5 SSH + 2 jump squats
Partner: Superman – 5 sets of 5
Exercise 3:
W – Werkin (wide merkin) – 25-40 each partner
Partner: WWII sit up
Exercise 4:
OYO merkins – 25-40 each partner
Partner: dying cockroaches
Exercise 5:
One legged burpee – 2 sets of 10 each
Partner: Crab cakes to cones; bear crawls back
Exercise 6:
San Antonio Shuffle – 15 each partner
Partner: Seal Jacks (40 each)
Exercise 7:
Nolan Ryan (30-50 each partner)
Partner: AL Gore – 10 sets of 10
Exercise 8:
Prisoner get ups – 10-15 each partner
Partner: LBCs
We then ventured out of the comfort of the overhangs and did a few exercises in the rain:
Balls to the wall – count off to 30
Sprints by the cones – 20%/40%/60%/80%/100%/120%
Air chair on the school – count off to 60
Balls to the wall – count off to 30
Mary
LBC’s x 20 IC
Cindy Crawford x 10 each side IC
Flutter kicks x 20 IC
Tommy Boy called Pickle Pushers x 20 IC – (we were glad there was no one watching us do that exercise in front of a school!)
American Hammers x 25 IC
Announcements:
Today is the one year anniversary of F3 for Stage Fright!
Long time is doing a mission rip to Uganda on Jan 20th – prayers and financial support appreciated; he will send out backblast with details
Blood drive on January 8th – sign up ; big need for whole blood..man up!!!
COT:
Tommy Boy took us out and said the Irish Blessing in honor of Boones Farm. We laid hands on Boony in the middle during the prayer and wished God’s providence for he and his family. He leaves for Ireland on Wednesday for two years. He will definitely be missed.
PAX: Drizzle
QIC: 01/02/17
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