ONE MINUTE WARNING
DISCLAIMER (well, it was forgotten but I was reminded)
COP
15 SSH IC
10 Abe Vigoda’s (slow windmill) IC Stagecoach says it’s just a fancy name for windmill but what do I know
12 TTT IC
10 Little arm circles IC
5 Merkins IC
15 Imperial Walkers IC
Mosey around gravel lot to block pile and return to lot in circle. No yoga mats were present.
THE THANG
TABATA TIME “TT”
Each pair of exercises is performed at 20 second intervals each with 10 second breaks between exercises and repeated 4 times. After the 4th round a 1 minute break is given until the next pair of exercises begins. The QIC broke out the Bluetooth speaker and let Apple Radio “Rock Workout” channel take over. There was some questionable lyrical content present but that was not intentional. Somewhere around the time between starting exercise and getting the music going, the QIC was heckled and then yelled “KGP”which resulted in some giggles, mumble chatter and threats of complaints.
Thrusters/Curls
Merkins/Low Planks
SSH/Shoulder press
Squats/LBC
Rows/Flutter kicks
Tubthumper Time
Cue the song and when the lyrics say “I get knocked down” do a burpee I think it was about 27 burpees. Everyone hung in there pretty good until the very end when the singer rattled off about 8 in a row. The QIC forgot to mention that the PAX had the option of SSH between burpees. I am probably correct in saying that they are thankful I can’t think when I’m struggling for oxygen.
MARY
Flutterkicks, Hello Dolly’s, Russian Twists all IC
Announcements:
Christmas party HC and payments due to @leehogan by 11/24 AO responsible for 2 desserts and 2 appetizers; let Stagecoach know about your contribution
Prayer requested for Phonebooth’s wife’s grandmother; she is not doing well
I want to thank everyone who came today to heckle me and get some work in. I enjoy my time with you guys and hope tO keep getting better although time isn’t on my side! This is my last year before my “respect” designation and my last year without a colonoscopy. F3 is a great organization for many reasons and I’m truly thankful for it and all of you. KGP!