Half off, and half off again
AO: Black Widow
When: 2024-03-23
QIC: Zohan
PAX (9): Corner Kick, DeLorean, Dinghy, DirtyMO, NRA, Skip-pe, Speedo, TURK, Zohan
Preamble:
It was supposed to rain, or at least drizzle, so I did not bring music. Too bad, because the weather was absolutely perfect. I might have jinxed myself in the preblast, as I was calling wet and gloomy perfect too. All weathers are perfect in F3, if you come.Warm-O-Rama:
Quick disclaimer and started right away with some exercises, before a mosey. Squats, SSH, Imperial Walkers, Mountain Man Poopers and Moroccan Night Clubs. Mosey around the field and line up the short edge, near the goal box. Bear Crawl to the Penalty Box, Sprint to the other side till you reach the goalie box and army crawl the short distance. Rinse and repeat for 4 times total. Circle up for Monkey Squats in cadence (quick shifts from squat to high plank and back to squat). This was not so fun. I need to do more of these. Then led 2 more stretch exercises not in the exicon. On your 6, hands under your back. One leg straight the other bended. On count of 1-2-3 bring the straight leg up 90 degrees or so (as far as you can) and bounce it. On 4 bring it down and switch legs. Did 10 IC of these. Then we repeated the idea, but now both legs are straight and you still raise only one leg at a time and bounce it 1-2-3. This time the leg doesn't go as high. Mine can go less than 45 degrees, I think. 10 IC of these too. Warm up over.The Thang:
Mosey across the concession stands to the parking lot on the other side, and all the way to the right of it. YHC called a set of 3 exercises. We'll be doing that set here, mosey to the other side of the parking lot, close to the playground, where we'll do half of that set, mosey back here and do half of that.- First set was 32 Merkins, 32 Big Boys and 32 Bonnie Blairs alpha. This means 16 on the other side and 8 back at the starting point. Air chair for the 6.
- Second set was 36 Mountain Climbers alpha, 36 Rosalitas and 36 Plank Jacks. 18 and 9.
- After a quick 10 count came the 3rd round - 40 SSH, 40 Burpees and 40 LBCs. 20 and 10. Did the PAX complain loudly about the Burpees? Yes they did. Did they still push through and did them all? You bet.