AO: POOLER
QiC: Betty Crocker
Date: 01/29/2025
Title: 43 Sun Laps, 8 of them with F3
Number of HIMs: 12
Backfire, Balut, Betty Crocker, Brady Bunch, Dorothy, Gumbo, H.A.L., Periwinkle, Radar, Sippy Cup, Snuggie, Spam
Number of FNGs: 0
Name of FNGs:
WarmOrama:
15 Burpees
Disclaimer
20 SSH IC
15 TTT IC
14 Burpees
World's greatest stretch each leg with review of 5 core principles of F3
13 Burpees
That's 42 burpees, but I'm now 43, so 1 more burpee. Next week is my 8 year anniversary in F3 (was sometime in February 2017), so the 8 exercises before are a nod to that.
Mosey to the field, grab Cindy from pre-arranged pyramid as you enter the stadium.
Tha Thang:
The City of Pooler logo at midfield would be our sun today. We'll make 43 trips around the sun before the workout is over.
Run 5 laps around the sun (cones setup to make sure you don't cheat on a circular orbit).
Choose 1 exercise from the list below, and do it until the timer beeps to end the round.
Repeat through 8 full rounds changing the exercise each time, and then for the 9th round, simply get 3 final laps around the sun.
8 Exercises to represent my 8 years doing F3 (with a block where appropriate)
Curls
OHP
Low squats
KB Swings
Thursters
Burpees
Colosseums
Merkins
Periwinkle brought a 50# dumbbell to modify up with, and we also pulled out the Big Girl cinder block. A few chose to use those at various points today.
COT:
Count, names, AAR, Announcements, Pledge, Prayers
AAR: Consider making the lap a little larger, consider adding in other forms of completing the lap (backpedal, karaoke, etc). The endurance required to stick with one exercise through the full round was good. I think I burned out on each round, so definitely a good way to push you to the limit and hopefully past it.
Announcements: Y playground cleanup targeting 2/22 now … Dang weather.
Speed for Need … Race on 2/8 is full, but look for those in the future. Awesome organization and way to serve others in our community through fitness/running.
Prayers: No specific prayer requests, but prayers for the men not able to be with us or who have fallen off the bandwagon. Reach out if you can and get them back out.
Thanks for joining me on my birthday and for the opportunity to lead! My next Qs are on Fri 2/21 and Mon 3/10.
Forgot to take a P.o.L. 🤦♂️