FNGs: Welcome Gary Cunha – 90120; a native of CA. Learned about F3 after meeting Darby at the opening of Crooked Creek Park in FV.
EC: LED, Farva, Fonzie
Warm Up: So excited to be back at the Trot. Lots of fist bumps and smiling faces as we circled up in what Noah’s ark called “Perfect Exercise weather” – a balmy 55 degrees/overcast. Flag was planted, no FNGs at the start and we began a mosey around the tennis courts to the snack shack. Heard some “oh craps” as a vehicle entered Action Park. Wasn’t sure if it was a PAX, an FNG, or other. 16-bit had a similar experience at an AO when an unidentified car showed up and loitered for a bit before taking off. I was alerted we indeed had an FNG and circled up for the warmup. Welcomed Gary Cunha, gave the F3 disclosures and began the following exercises: 25 SSH, 10 good am, 10 Don Quixote, 10 Daisy Pickers, 10 Sir Fazio Arm Circles, 10 Overhead Claps, 10 Seal Claps. A thought occurred to me to have a PAX keep an eye on the new PAX – Gump must have been on the same page and shadowed him making sure he was doing OK. Just a suggestion going forward to have a PAX (perhaps the one who brought him out if able) stay with the FNG throughout the workout.
The Workout: I had hinted at rocks, hills and a possible field trip during a pre-blast. Wanted to give Gary a nice introduction to F3 and headed to the edge of the grass for Jack Webb’s 1 merkin to 3 air presses to 10 count. FUN! Recovered to the short wall for 10 step ups on each side (L/R) OYO. Mosey to the snack shack for 15 ic People’s Chair followed by 15 BTTW ic. Rinse and Repeat but increased count to 20 but had Gump and Farva call out the count respectively. Mosey to the road for the following exercises: Frankensteins, Gate Openers, Bear Crawl, and Karaoke (L/R) to the parking lot. Mosey to the hill. At base of hill, 10 Prisoner Squats. Great mumble chatter continued. Bear crawl up the hill on newly cut grass (NICE!). At the top of the hill, PAX completed 10s of derkins, erkins and dips on the guardrail. Hopped over the guardrail and jogged to the far corner of the tennis courts to pick up a medium sized rock. And there’s always one guy who does not know what medium means. More to follow. John Cusack to the newly lit white lights. 5 burpees OYO. Circled up for a bunch of rock exercises, some single count, some exercises in cadence. Had the PAX rotate, 1, 2 or 3 places after completing an exercise. These are the exercises we executed (not in exact order): curls for the girls, tricep extensions, overhead presses, rut rows, reverse bicep curl (please explain what this is to Gump), goblet squat, bus drivers, slap rocks from plank, toe tappers, ground pounders. Somehow we got on our six; I called on the “Respect” PAX for exercises on our six. Boat canoes, WWIIs, 6 inch, Chest press, tricep press….John Cusack back to the rock pile. Jog to tennis courts for Mary. That one “medium-sized rock” was a friggin’ challenging! Way to push yourself PAX!
Mary: Core exercises including box cutters, low-slo flutters, homer to marge, pickle pounders, Freddie Mercury, and yoga stretches including Runner’s, Pigeon, Child pose, DDog. Focused on the word OPPORTUNITY (saw on Slack – thanks Mookie). Reflected on M, Tues. what can we do better today and rest of the week as husbands, fathers, workers, etc. Have a Nice Day – Silence for 30 seconds.
Announcements: New AO Prison Yard (great job Breach); New roadside F3 signage “Adopt a Highway” clean-up opportunity (Great job John Deere); See Slack/FB for other announcements.
Learned about Gary, a USMC vet, a VA social worker, originally from N. Hollywood. Names of Smog, Hollywood were thrown out but 90210 stuck! Welcome!
T-Claps (Recognition): EC PAX!
Prayer: Yosef’s? son with broken femur, PAX with alcohol/substance abuse, Quiver’s wife, other SPOKEN and UNSPOKEN prayers. YHC took us out.
Great to be back at PT; long overdue. Honor to lead. Double D has given 90210 three weeks before he steps up and takes over at Q.
2nd F at Stick Boy
