Sticks and Stones
16 PAX: Overheard during the workout: At STONES, we’re pushing this rock around the whole parking lot? and Wait ’til you get to 30 wonder bras. On INDIAN RUN, I’m confused! At STICKS, Yogurt, you gonna join us on this STICK exercise? And of course, at COT, continued trash talking about Slide Rule and Slack…
EC: 187, Axe, Banana Seat, LED, Warbucks, ChIPs
Warm Up: Mosey to amphitheater
SSH x25, GM x15, triceps stretches 10 sec per side, shoulder stretches 10 sec per side, dips x25
The Workout:
STONES: Mosey to “stone” pile and parking lot
Three laps, arm exercises with counts of 10, 20, 30 at each corners; finish lap with burpees x1, x2, x3
Lap 1: Bear crawl, pushing rock as you go (aka skidmark), arm exercise = 10, 20, 30 curls
Lap 2: Lunge walks with rock, arm exercises = 10, 20, 30 overhead presses
Lap 3: Run/walk with stone overhead, arm exercises = 10, 20, 30 wonder bras
SAND: “Modified Indian run.” Carry 40 lb sand bag as you advance to front of line. I didn’t fully think this on out, so there was lots of confusion. Eventually, I think everyone carried the “baby.” Next time, instead of passing the baby back down the line, the each PAX needs to advance to the front of the line, which pushes the PAX holding the baby to the back of the line. Then, the PAX holding the baby runs to the front. PAX advances one at a time past the baby, PAX with baby runs to front. Rinse and repeat.
STICKS: (firewood logs): Select log from Delilah (Blue Tacoma)
Burpees in “sevens,” carrying stick to top of parking lot, executing burpees, carry back down, execute burpees, rinse and repeat.
Mary: Merkins x20, low slow flutter 20, protractor 45 degrees—hold for 30 count
Announcements: Nemo Ugly Sweater Party Dec. 1, bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble; UTurn, led by Brexit at his 1 year anniversary
Prayer: Crablegs and family, grateful for F3 community and opportunity to lead
