12 Pax showed up on a cool, snowy morning to get better together. No Fart-sacking for these Granite Falls men who are ready for anything.
Warm-ups – x15 reps
- Side straddle hops
- Little arm circles
- Abe Vigodas
- Imperial Storm Troopers
Moseyed to top of the hill near the circle @ the back of the school – 6 PAX carried sleds while the other 6 PAX stopped @ the coupon pile & grabbed a block. Sidewalk was wet, but hill was covered with snow. Yes, just what YHC was planning on.
MODIFIED “STINK BOMBS”
Partnered up and here’s how it went:
Partner 1 performs below exercises while the Partner 2 sleds down the hill & performs abdominal exercises lying in the sled. Partner 2 then runs, slides or walks back up the snowy hill & replaces partner 1. Together they perform the cumulative total of the following
- Burpees – 50 reps
- Overhead Block Presses -100 reps
- Merkins – 150 reps
- Block Curls – 200 reps
- Squats – 250 reps
Abdominal Exercises @ bottom of hill – 20 reps each time
- Flutter Kicks
- American Hammers
- Dying Cockroachese
- Bent Over Rows with blocks – 50 reps
- Overhead Block Presses – 100 reps
- Monkey Humpers – 150 reps
- Bench Press w/blocks – 200 reps
- Shrugs with blocks – 250 reps
Same abdominal exercises stated above
Moseyed back to flag, well almost. Found a field where the snow had not been disturbed & performed 5 reps of World War 1 Snow Angels – yes that’s an actual F3 exercise.
Moseyed back to flag where we had count-off and name-o-rama.
Psalm 147:3 – He heals the broken-hearted, and binds their wounds
During our life, we all face adversity, discouragement, disappointment, or personal losses. When we are troubled, we need to call upon God, because he will protect you if you ask. During this Christmas season, let’s not forget those around us who may need our words of encouragement or prayers. Let us especially remember those who have lost parents this year.
I am still amazed that after 18 hours of snow (4-6 inches), nothing can keep these F3 Granite Falls men from enjoying a workout. See the list of PAX, and you will notice that 1/2 of us are over 50. Must be something about snow that makes us feel like kids again. Of course, this workout wouldn’t have been complete without a friendly little snowball fight.
As always, I enjoy leading this Godly group of F3 men.
2 Ply out!