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Date/Time
Date(s) - 02/22/2023
5:30 am - 6:15 am
Site Q - Lyman
Location
Field of Dreams
Categories
Large park with running paths, soccer fields, playground, and parking lot for what can be an epic boot camp style beatdown!
Welcome
F3 Mission & Core Principles
PAX: Lonzo, Mercy, Woodstock, Rocketman, Lyman (QIC)
Notes: about 35 brisk degrees. Biting wind, sleet threatening
Warmup: moseyed to the shelter house at the back of the park.
The Thang: Godfather of Soul Tabata
Jumped right into the tabata with a warmup song. All James Brown jams; I jokingly said once that if I had to fill an open Q slot at FOD, I’d just do a James Brown tabata. Turned out to be a good workout! The timer was set for 40 seconds of work with a 10 second rest. Alternated exercises during each song with a couple of exceptions. Kept us warm and moving. Here’s a list of the songs and exercises:
-I Feel Good (Warmup-Side Straddle Hops & Windmills)
-The Good Foot (alternate R leg hop & L leg hop)
-Hot Pants (for RP Season: Lt Dans & Side Lunges)
-Please, Please, Please (tricep dips for whole song every time he said “please”)
-Get Up Offa That Thing (Jump Squats & Set Ups)
-Cold Sweat (Absolutions & Plank)
-Get Up (Sex Machine) – (Monkey Humpers & Pickle Pounders)
-Mother Popcorn (Plank Jack Shoulder Taps & X Factors)
-Papa’s Got a Brand New Bag (Big Boi Sit-ups & Inch Worms w/merkins)
-I Got the Feeling (Burpees & Al Gore)
-Super Bad (Nolan Ryan’s alternate L & R)
-Out of Sight (Hello Dollies & Leg Lifts)
-Living in America (just Merkins, of course)
I underestimated the timer length so we cut short the last song to end.
Countorama (5)
Name-o-rama
Rocketman was the Six
Announcements
Ended in Prayer.
My apologies to the PAX for going over time today. This was something a little different but I think we had fun with it and pushed ourselves. Honored to lead today!
Lyman