AO: The General
QIC: Jenner
PAX: DR Naperville A-Fib, Fridge, Major Payne, Sam Adams, Fairweather, Buggy, Citrus, D’Artagnan, Traveller, Blue Cheese, Trolley, Orange, Lazlo
Half the PAX went to Notre Dame. Go Irish!
WARM UP: Imperial Walkers; Windmills; Arm Circles, and Willie Mays Hayes
THA-THANG:
HIIT Task #1: Mosey over to the bike racks for some aussie pull-ups.
5 Rounds of Aussie Pull-ups x10 with 1 Burpee after round 1, then 2, 3, 4, 5 Burpees
HIIT Task #2: Then, mosey over to the tennis courts for some merkins.
5 Rounds of Merkins x10 with 1 Burpee after round 1, then 2, 3, 4, 5 Burpees
HIIT Task #3: The PAX now moseys over to the back playground to find some knee height walls and benches for Toe Touches.
5 Rounds of four count Toe Touches x10 with 5 Burpees after round 1, then 4, 3, 2, 1 Burpee
HIIT Task #4: Mosey back to the field to the end zone for some Big Boi Situps.
5 Rounds of Big Boi Situps x10 with 3 Burpees after round 1, then 4, 5, 1, 2 Burpees
Fellowship Lap: Learned that A-Fib was an expert college cyclist who also ran track in High School. When he mentioned he ran the 400m as we were running a 400m, we both sped up a little (I think).
Static 90 Degree Wall Hang: The Pax spreads out and jumps up to grab onto the wall at the north end of the track where we pulled ourselves up to where our elbows are at 90 degrees and hold for a count of 30. Everyone manages to get themselves up, but the ones that fall continue on with some Jump Taps for the remaining counts. Way to persevere!
Plank and Name: The PAX moseys over and circles the mid-field. We hold the plank as we go around saying our F3 name. Then, YHC performs 5 merkins and calls over to Blue Cheese. Blue Cheese does 5 merkins and calls on Fridge, who does the merkins then calls on Orange, who does it and then calls on Citrus. See the pattern? We stop after a few minutes after everyone is called at least once.
MARY: LBCs then A-Fib calls out a quick paced American Hammers.
COT: I tried to do 50 burpees the other day, and just couldn’t do it. But I bet you if I had broken down the challenge into smaller tasks, I could have done it. Out here, we did more than 50 burpees. In our lives, we sometimes have big challenges that seem difficult to overcome. But break it down into smaller tasks and work on each one at a time, then you’ll find that you can overcome the challenge and achieve your goals. Also, infused throughout today’s workout were slight changes to how we knocked out the burpees. Starting low and ending high, reversing that, and even starting in the middle. Sometimes, changing your routine slightly might give you some psychological advantages, so don’t be afraid to tweak things every now and then as you might find a better way to more-or-less psyche yourself out. Out.
F3 The Capital 