AO: The Colosseum
When: 04/01/2023
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
On April Fool’s Day 15 years ago at 5:39am, my goofball daughter Lily was born, weighing in at an even 7lbs-0oz, and 19.5″ long. She inspired me with a bunch of foolish ideas to try out. We had some severe weather in the area the night before, and this morning it was still rainy/windy when I arrived around 5am to do some minor set-up.
Warm-O-Rama
Jog in place while I went over the introduction and disclaimer.
SSH OYO while I went over the F3 mission, core principles, and credo.
Warm-up exercises (all IC x 10): Good mornings, Abe Vigodas, knee pulls, hip openers, Willy Mays Hayes, TIE fighters, Michael Phelps, tempo squats, tempo merkins.
The Thang
Pearls on a string. Since my 2.0 turns 15 today, that number will be the theme.
Stop 1: Basketball courts. Everyone takes a turn shooting a free throw. If you make it, the rest of the PAX do 15 air squats. If you miss, the rest of the PAX do 15 Bobby Hurleys. While the PAX are doing those exercises, the shooter retrieves the ball and does high knees. (Result: 1 make, 6 misses)
Stop 2: Soccer field. Everyone takes a turn kicking the ball to the goal. If you make it, the rest of the PAX do 15 merkins. If you miss, the rest of the PAX do 15 burpees. While the PAX are doing those exercises, the shooter retrieves the ball and does high knees. (Result: 5 makes, 2 misses)
Stop 3: Playground pavilion. Timing worked out perfectly as we arrived here right at 5:39am…the exact minute my daughter was born. As she was 7lbs-0oz and 19.5″ long, we did 70 LBCs (on my up), 19 Freddy Mercuries (in cadence), and 5 plank circles (OYO).
Stop 4: Concession stand. Get into wall-sit position and do 15 punches in cadence. Shake the legs out and then get back into wall-sit position and do 15 head-shoulders-knees-toe touches in cadence. I mentioned to the group that my daughter asked that we sing the head-shoulder-knees-toes song while doing this, and everyone was a great sport and obliged. Recover and shake the legs out and then repeat entire circuit without a break.
Stop 5: Run path out to the Y intersection, head towards Renwick and group up. Slingshot run back to the rec center (pass ball PAX-to-PAX front to back, and then PAX in back sprints to the front). If ball was dropped, do 3 burpees (happened one time….by me).
Stop 6: Rec center. Shoulder burner circuit. Keep arms up the whole time and do the following exercises in cadence x 15: Arm circles, Grady corns, pretzel twists, cherry pickers.
Stop 7: Back at flags for Mary. Lie on back, shoulders off ground, with abs engaged do hamstring leg pulls, knee pulls, pigeon pulls (IC x 15 each with recover in-between). Last 2 minutes do burpee waterfall (got through 3 rounds).
Circle of Trust
I just talked about my daughter Lily being 15 now, and the arc of her life moving further and further away from center as she grows and develops into her own person. As her father, my goal is to have a strong, impactful center for her to always come back to as needed, to give her the freedom that she needs to continue to grow and stay on a true path.
Naked Man Moleskin
That was some sucky weather today, and I’m very thankful to the 6 other PAX that made the decision to join me in the gloom today. Shout out to Depends, who is double-tapping on his second day with F3. Special thanks to Disco Ball for having my 6 and providing some great feedback during AAR on how I can improve on exercise demonstrations when we have newer PAX.