PAX: Speed Bump, Sunshine, Laces Out, Whittler, Back Pew, Ringwald, Threeskin, Fissure, Moondance, VSquared, Candu
Almost fall-like, cool August morning,
Welcome to F3. My name is Flemish and this is a free, volunteer, peer-led workout. I am not a professional. I also have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt. The goal is not to be perfect, the goal is to get better.
WARM UP | Great Hall
15 SSH IC
15 Wall Sit IC
15 Little Baby Arm Circles (while holding wall sit) IC
15 Little Baby Arm Circles – Reverse (while holding wall sit) IC
15 Cherry Pickers IC
15 SSH IC
15 Mountain Climbers IC
15 Plank Jacks IC
15 Shoulder Press IC
15 Chinoosks IC
15 Windmills IC
15 Imperial Walkers IC
15 SSH IC
Merkin Circle | At the Fountain
Starting with the person left of the Q, do one merkin and go around the entire circle clockwise, each person doing 1 merkin and holding plank while they wait for their turn. When it makes it back to you, add a merkin and keep increasing every time until we collectively make it all the way up to 5 each.
Mosey to the bridge and Bernie Sanders / Mosey (switching) until about half-way
Lazy DORA | The Bridge
- 100 — 10 Dips | Planks
- 200 — 20 Little Baby Crunches | 6” Leg hold
- 300 — 30 Squats | Al Gore/Squat Hold
Partner up. Partners perform 100 Dips, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Dips while P2 planks, then switch. Continue switching between dips and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
Indian Run to Bridge Start and Mosey back to the Blue Rhino
7 Minutes with MARY
- Speed Bump: Michael Phelps
- Sunshine: Box cutters
- Laces Out: Flutter kicks
- Whittler: Pickle Pounders
- Back Pew: 20 LBC (OYO)
- Ringwald: Pretzel Crunches
- Three Skin: Hip Thrusters
- Fissure: Boat, Canoe, Paddles
COT | Rest Requires Energy.
It’s easy to think that rest is simply doing nothing, but often that means we’re defaulting to inactivity and lack of intentionality. To truly get the most of out of your rest you either need to spend energy to plan it, or spend energy to do it. You know you’re at rest if you’re getting more energy back while you expend it on an activity.
Take time this weekend and week to ask what true rest looks like for you (hiking, reading, etc), and make sure you have reserve energy to maximize the benefits of good rest. Otherwise, you’ll slip into inactivity and become dead weight to your community.
- Recent arrival and expected arrival of 2.0’s for Early Bird and Ohmes, respectively
- Mr. Clean
- The Count’s Family
- Duck Tales’ Mom
- Flemish’s Wife
- Cam Run this Saturday- You can still sign up, reach out to Ringwald for details
- Block Party at Red Bank High School – Reach out to Laces Out for details
- Labor Day Convergence – more to come from Fissure