They say a picture is worth 1000 words... and I didn’t get one (shake off the rust Pipeline). So here are the words...
Over the last few months, YHC has been headlocking a few new neighbors to nearby workouts, in anticipation of re-launching Midwood. To a Man, each was one DownRange or otherwise occupied Saturday. But alas, things work out, and Kotter's Vila, Ocho Cinco, Sparky, and Oatmeal came jogging in, just in time. It was great to see old friends again.
The Thang: Warm-ups w/ dynamic stretching in place: Thighs, Glutes, Lunge Twist, One leg March, Toy Soldier, Baby Gate Arm circles forward, IC 20. Grass Picker 20 IC, Arm circles backward, IC 20. Imperial Walker 20 IC.
Mosey to Ampitheater: 11 Merkins and dips.
Mosey to Pull-Up Bars: 5 chin-ups, 20 squats. 3 times.
Mosey to Wall: People’s Chair with air punches (2 minutes).
Mosey to Tennis Court: Partner-up for BLIMPS (Burpees, Lunges, Imperial Waker, Merkins, PlankJacks, Squats). Partner A does one exercise while partner B runs around the tennis court. Flap-jack. Repeat for each exercise.
Mosey to Pavilion to avoid lightening: Legs: 20 of the following, IC. Jane Fonda - left leg, JF - right leg; Mule Kick - left leg; MK - right leg; Fire Hydrant - left leg; FH- right leg.
Mary: Pax Pick edition. Pipeline - Dolly. Sparky - Scissor Kick. Oatmeal - Freddie Mercury. Vila - LBC. Ocho Cinco - Ukrainian Hammer
COT: Take-out: YHC is implementing a Words of Wisdom take-out model patterned after our Brothers in Puget Sound, to be more inclusive of those in the 'hood who may not share the Christian faith. Of course, take-out prayers by any volunteers are always welcome. YHC talked about Dr. Peter Attia's book on longevity: Outlive, https://peterattiamd.com/outlive/, and Dr. Andrew Huberman's podcast series HubermanLab, https://hubermanlab.com. Highly recommend to Pax who want to improve their health and longevity across domains and cut through all of the noise on the internet to access best practices from the latest scientific literature (YHC should write podcast intros for a living).
Announcements: Midwood is Back Baby! 7:00-7:45 a.m. Tell your friends and neighbors who moved in during the Pandemic! Other workouts nearby: Tuesday, 5:30 - 6:15 a.m. at Piedmont Middle track (track and tabata; bring kettlebell), site Q Sparty. Wednesday, 6:00 a.m. at Veteran's Park outdoor gym (through Veteran's Bridge Home; co-ed, started by F3 Pax to support Veterans), site Q Oddball. Friday, ParkIt, 6:00 a.m. at Veterans Park outdoor gym (CORE-style), site Q Monsoon).
NMM: Great to see the 6 at 6 Crew still going strong after all these years. T claps to Dirt Devil on looking slim and trim. Keep warming up the parking lot for us Brothers.
Though we were a small crew, this morning's workout was emblematic of the type of community F3 can build. It turns out Vila‘s 2.0 Ocho Cinco and Oatmeal's 2.0 have several classes together and are going off to the same college, and it turns out Vila's M and Oatmeal's M work at the same institution, and now Vila and Oatmeal know that they are neighbors. Sometimes, we have good connections with people just a couple blocks away and don’t even know it. And that’s just one example of how F3 can bring a neighborhood (and in truth, the globe) closer together.