Happy Day

As I left the house this morning and stepped outside, I could just tell it was going to be a great day! Birds were chirping, a slight breeze on a cool morning, and knowing Staypuft was going to post today. I arrived at the AO to set up a few cones across the field. I kinda chuckled a little knowing I had to promise we would not be doing any seal crawls. The Pax started rolling in. We had just a minute or two to chat before the bell rang. Mission statement and disclaimer were given and we started.

SSH IC X’s 25 or so I thought. Maytag was counting cadence and I think maybe the needle in his brain got stuck because all we heard was 21, 21, 21, 21 so I think it was more like 30.

We moseyed over to the soccer field closest to us for

Imperial Walkers X’s 20

Coton Pickers X’s 20. Maytag did a good job counting here since I was choking calling cadence.

Mosey over to the small soccer field where the first of the cones I set up earlier began. I did the same routine from a couple saturdays ago since everyone loved it so much.

only 6 cones this time 50 yards apart

5 Burpees at 1st cone lunge to 2nd cone then 5 more Burpees. Lt Dan to next cone 5 more Burpees. Bear Crawl to next cone 5 Burpees. Jail Break to next cone 5 Burpees. To the last cone it was 5 Merkins every 5 yards from the goal line to the 50 yards line then 5 more Burpees.

Short mosey to the playground for some Dora, luckily there was an even number of us!

Pax 1 starts the excercise while partner runs to playground for 2 pull ups or 5 Merkins, pax choice.

150 Merkins

300 Squats

500 LBC’s

mosey over to the home plate of the large baseball field.

this was a circuit of 10 (I don’t know the official name of this) down into a squat then jump up as high as you can and kick your butt with your heals. I called it a donkey kick but who knows? Then 5 Burpees, and last was a mule kick against the fence x’s 10 (plank position close to the fence then jump your legs into the fence and back down)

We did this routine 3 times.

We lined up and did a Plank Indian Run along the 3rd base line out to the foul pole and then back to home plate for a total of only 600 feet.  My plan was to follow the entire fence line around the field but I also expected lore Pax members this morning.

With a time check I realized we were way ahead of how I thought it would go.  I guess it goes a lot quicker with only 6 Pax members in attendance!

Over the the picnic benches at the concession stand for an on the fly routine. These were IC starting at 20 to 15 to 10 and to 5 each excersise.

Dips, Erkins, Derkins.

I have to admit this hurt. I think the fear of smashing your nose into the concrete doing Derkins keeps you going a bit longer!

Moseyed off to the flag (thanks Couch Potatoe for bringing one) for a little Mary.

Protractor

American Hammer  IC X’s 20

Freddy Mercury IC X’s 20

WW1 X’s 20 (Birdman)

LSF IC x’S 10 ( Couch Potatoe)

about 10 seconds of Have a Nice Day

Hard Stop

It was great that Staypuft posted this morning! We have missed you!! I thought today about the first time Staypuft got me to come out to F3 on a Saturday a few months ago and how horribly out of shape I was. I thought I was going to die that morning. As I write this Backblast I realize how much better I am today than I was on that first day. Physically, mentally, and spiritually. This is what F3 does! Everyday I thank God for leading me to F3 and everyday I look forward to being better than yesterday!

And as always it was a tremendous pleasure to lead in F3!

Until next time!