- Condition: Balmy 23º
- 15 PAX came out in the gloom for a New Year’s Celebration. From my count at least 3 of them had no idea what they were getting into and were coaxed into thinking that the Q would take it easy and there “wouldn’t be much running.” That’s a true expectation with me as Q. I prefer block, bricks and short sprints to any running and burpees. It was, however, too cold to stand around and it is hard to modify running away from the park.
- The Thang: Warm-up
- 20 SSH (IC)
- 17 Snookis(LBAC) (IC) Forward then Back
- 20 Zebra Butt Kicks (OYO)
- 17 Merkins (OYO)
- 20 Imperial Walkers (IC)
- 17 Through the Tunnels
- The Ball Drop: Ten Stop Circuit Run(Much mumble chatter about “Big Load is going to make us run”
- 5 Sets of Exercises starting with 10 reps and counting down to 1 at each stop.
- Exercises: BBSU, Plank Jacks, Merkins, Mountain Climbers, Bobby Hurleys
- Back at the Park, Grab Blocks
- 20 Overhead Press
- 17 Curls
- 20 Bench Press
- 17 BBSU with Block
- Rinse and Repeat
- Put up Blocks and Head to Tennis Courts
- This is where my theme went off the rails but I saw this exercise on the F3 Exicon and had to add it.
- Wilt Chamberlins: 100 LBCs, Sprint to other end of Tennis Court
- 100 Squats, Sprint back
- 100 Flutter Kicks, Each Leg, Sprint back
- 100 Lunges, 50 Each Leg
- Extra Time (I ran out of material so I had to wing it)
- Plank Routine (High Plank, Low plank, left arm up, right arm up, rinse and repeat)
- 20 Merkins OYO
- 17 Box Cutters IC
- Run Back across Tennis Courts
- 20 BBSU (OYO)
- 17 LBCs (OYO)
- Circle Up
- Count Off
- Welcome Federer (Mac Long), Son of our QIC Cornwallis
- Inspirational Reading for the PAX
- Start with yourself: The following word are said to be written on the tomb of an Anglican Bishop in the Crypts of Westminster Abbey in London England.
- When I was young and free and my imagination had no limits, I dreamed of changing the world. As I grew older and wiser, I discovered the world would not change, so I shortened my sights somewhat and decided to change only my country. But, it too, seemed immovable. As I grew into my twilight year, in one last desperate attempt, I settled for changing only my family those closest to me, but alas they would have none of it. And now as I lie on my deathbed, I suddenly realize: If I had only changed myself first, then by example I would have changed my family. From their Inspiration and encouragement, I would then have been able to better my country and, who knows, I may have even changed the world.
I told the PAX how joining F3 was a small part of “Changing Yourself” and to focus on that to try and change the world.