*A small but mighty* group showed up for Revolution Beat down on Saturday. *That's what she said....at least that what YHC's shes have said.*
The Thang: We started up with a proper “Dynamic Warm-up for Runners” courtesy of YHC's Physical Therapist Alex Litaker of Novant Physical Therapy on King's Drive [YHC may receive compensation in exchange for promotional content.]
Slow Mosey around the field; line-up on goal line; go 20 yrds with each of the following: 1) Knee Pull; 2) Ankle Pull; 3) Wanker Pull (embedded joke for those who don’t skim); 4) Glute Pull (that’s actually real); 5) March & Reach; 6) Lunge & Twist); 7) Leg Swing; 8) Skip; 9) Butt Kick to High Knee; & 10) In Skip, Out Skip.
Take shortcut to Vizion Church Parking Lot. Partner BLIMPS: Burpees 50, LungeWalks 100, Imperial Walkers 100, Merkins 100, Plank Jacks 100, Squats 100. Partner A runs around parking lot and up stairs, while Partner B does exercise. A picks up on Bs count.
As promised, calf raises for the colonial ladies in your life. As George Washington could tell you, the best way to get a woman hot under her corset is to don a pair of man stockings and strike that Captain Morgan pose. 10 double leg in cadence (IC); 10 single left IC; 10 single right IC; 10 double leg IC.
Mosey back to far end of Revolution Parking lot for one of the nastiest circuits in all of Westeros. Rail-walk up the hill. At top, crab walk slalom to top of other stairs. Mosey down (if feeling especially brutal, Spider Man down). At bottom, bear crawl back to starting staircase.
Mosey back to football field for Celebratory Mary: Freddie Mercury; J-Lo, John Travolta (L); Makhtar N'Diayes, John Travolta (R)
COT: Crockett- Creek Clean-Up, Sat. Apr. 23rd. Beautify the creek & trail and help F3 Revolution earn dedicated signage at AO; clean-up materials provided. Beethoven – F3 Punch Bowl, evening workout Tuesday 5:30 PM at Suffolk Punch, followed by Breweryteria. Teo – BigBrothersBigSisters is in desperate need of Big Brother volunteers; consider signing up and making a difference in a young person's life. Pipeline: F3 Flow M-F 3PM – 3:30 PM ET (virtual); 15 min stretch, followed by 10 min meditation and COT; YHC has the Q on Wednesdays. Zoom: https://bit.ly/F3Flow PW: 1111
Moleskine: Top 3 “that’s what she said” quotes: 2nd Runner Up – “That was harder than I thought.” 1st Runner Up – “That was longer than I remembered.” Winner – “It gets harder, when it gets longer.”
Joking aside, Teo’s call for volunteers for BigBrothersBigSisters reminded of Andy Andrew’s 10 min YouTube clip on the Butterfly Effect. Worth a listen. Impacting one child can have a profound effect on the world. https://www.youtube.com/watch?v=mo6fBAT8f-s
Peace!
Pipeline