AO: Playground

When: 02/12/2022

PAX:

Number of Pax: 4

Pax Names: Commissioner, Firefly, Hummer, Napster,

Number of FNGS: 0

FNG Names:

QIC: Firefly


The BackBlast:

Conditions:  Balmy, clear 48 F

F3 and Covid: The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Our workouts are free, open to all men, held outdoors, peer led, and end with a Circle of Trust.  I am not a professional. I do not know if you have a current injury or limitation. Modify as needed to prevent injury but do not modify for effort.  Covid disclosure.

Warmarama

S-S hops  20  x 4ct,  Two Side Steps R & L x 10, Thru tunnel  10 x 4ct, Michael Phelps  10 x 4 ct, FWD alternating lunges  10  x 4 ct  (1-2 R 3-4 L),  Bat Wings ( 10 x 4ct each), Abe Vigoda x 10, ImpWalkers x 10, Squat on tiptoes x 10

The Thang    6 rounds   of  4  exercises (pullup, Abs, Merkins, leg squats)

Pull ups x 10 reps (swing Pullups for modification as needed)

Abs  x 30 reps( change each rnd: lbc, flutter, frog kick (li on back), reverse crunch, Freddy M, Penguins)

Merkins x 30 reps  (regular –rnd 1,3,5  and offset hands—rnd 2,4,6 switch hands at 15 reps)

Legs x 30 reps:  Pole squat single leg-30 rep each leg rnd 1 & 4

:   Normal squat (hands on pole)  with both legs rnd 2 & 5

:  Jump squats  rnd 3 & 6

Mosey to flag (40 yds) and back between rounds

Finisher:   70 squats + 5 blockees, 60  Freddy Mercurys + 5 blockees, 50 Alt reverse lunges (25 per leg) + 5 blockees,

40 LBC + 5 blockees,  30 Merkins + 5 burpees, 20 Peter Parker planks + 5 burpees, 10 Supermans + 5 burpees

Mary:  No time left

COT : 1 COR 12:13

“Now we see things imperfectly, like puzzling reflections in a mirror, but then we will see everything with perfect clarity. All that I know now is partial and incomplete, but then I will know everything completely, just as God now knows me completely.”

Many things do not come out as we envision/plan them.  We see only one side of many processes without knowing/appreciating degree of difficulty/complexity of the total picture.   Need to give more grace to those involved while praying for patience and encouragement regarding aspects for which we are not in control– but God is.

 

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F3 Hampton Roads