¡Hola!

The BackBlast:

Mosey around parking lot.
Standard Disclaimer issued.
• Ich heiße Pigskin.
• Ich bin kein Profi.
• Du gegen dich selbst.
• Fühl dich frei, jede Übung zu verändern.
Warm-up
• 20 SSHs in cadence
• 10 Man-Maker Merkins in cadence
• 15 Crunchy Frogs in cadence
• Stretch
Mosey around parking lot back to the flag
• 20 IWs in cadence
• 10 Diamond Merkins in cadence
• 10 Crotch Grabbers (new exercise. Sort of like a V-up but clap hands underneath first one knee and then the other) in cadence
• Stretch
Mosey around parking lot back to the flag
• 20 Squats in cadence
• 10 Stagger Arm Merkins in cadence
• 10 Suzanne Sommers (each side) in cadence
• Stretch
Mosey around parking lot back to the flag
• 10 Don Quixotes (aka Sharon Towers) in cadence
• 10 Stagger Arm Merkins in cadence
• 15 Ukrainian Hammers in cadence
• Stretch
Mosey to the Temple for
• 15 People’s chair airpress
• 10 BTTW hip slaps in cadence
• 5 Mike Tysons
• 15 People’s chair Milkers
• 10 BTTW Australian Mountain Climbers
• 15 Donkey Kix
• 15 People’s chair Muhammad Ali
• 10 BTTW Toe Taps
• 15 Donkey Kix
Mosey over to Rails
• 10 Outboards
• 10 Derkins
• 8 Outboards
• 8 Derkins
• 6 Outboards
• 6 Derkins
• 4 Outboards
• 4 Derkins
• 2 Outboards
• 2 Derkins
Mosey to the parking lot in front of side of the school and divide up into groups of 3
• Partner 1 is the timer: he runs to the top of the 2-story stairs and back
• Partner 2 does WWIIs
• Partners 3 does hand release merkins
Mosey back to the Temple but along with way
• Bear crawls
• Crab walks
• lunges
At the Temple for Mary
• 20 Rosalitas in cadence
• 20 Alabama Prom Dates in cadence
• 20 Heels to heaven
• 60 count 6-inch leg lift
Finished!
COT
• Rev gave us some great words on one of the benefits of F3. F3 helps us to meet many more men. And sometimes, that brings you into contact with people that you have the experiences to help.
• It’s great to visit! Let me know if you are ever in the Richmond VA area. RVA has Slack. And let me know if you need a place to stay. Jim Huddle 704-779-3307
2 other thoughts for the day:
• “You have power over your mind—not outside events. Realize this, and you will find strength.” – Marcus Aurelius
• “Oh, God, give us courage to change what must be altered, serenity to accept what can not be helped, and the insight to know the one from the other.” Rienhold Niebuhr
Announcements
Men’s Rescue Mission: Bring shoes, clothes to Core Meltdown
December 17: Come to the Table: RSVP for headcount
Splinter next week: collecting cans
January 1: Convergence at 8:00 AM
January: Blood Drive