DATE: 2022-03-16
AO: Patriot
Q: Wedding Singer
PAX: Anchor Man, CableGuy, citrus, Ice Tea, Lucius, Roadkill, Spokes, Undertow, Big Short FNGs: Nacho Libre from Chicago
COUNT: 11
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Itty Bitty Arm Circles, Downward Dog, Worlds Greatest Stretch
THE THANG:
Run to Great Britain (far end of field)
Patrick was not born in Ireland. He was born in Great Britain around 385. His father was a deacon, but Patrick was not very religious.
3 sets:
10 Merkins
10 Copperhead Squats
10 Plank jacks IC
When he was 16, Patrick was kidnapped by pirates.
Run to Ireland (near end of field)
Patrick was a slave in Ireland, where he cared for animals. During this time of solitude, he found God.
3 sets of escape exercises:
10 Mountain climbers IC
10 Lunges IC
10 Flutter kicks IC
Patrick had a vision where he received instructions on how to escape Ireland and find a ship back to Great Britain.
Run to Great Britain
Patrick studied religion back home and became a priest.
3 sets:
10 Jump Squat
10 Shoulder Taps IC
10 Big Boy Sit Ups
Another vision told him to return to England to become a missionary.
Run to Ireland
Patrick worked to convert the Irish to Christianity. He incorporated many of their pagan rituals, which included many elements of nature. The balance of the three-leaf clover was used to explain the Holy Trinity – and that’s why we did sets of 3 today.
3 sets of exercises adapted into the F3 culture:
10 Side Straddle Hop IC
10 Merkins
10 American Hammers IC
Climbed the Irish Mountains: 30 step-ups on the bleachers
MARY:
Big boy sit-ups, Superman’s, Nolan Ryan’s, bird dogs, bridges with leg lifts, LBCs, flutter kicks
ANNOUNCEMENTS: St. Patrick’s Day Shenanigans workout on Thursday at several AOs
COT: I originally researched the St. Patrick story to use as a Sunday School lesson. It worked at F3 too. Do the extra work – you never know how far it will take you.
F3 The Capital 