AO: DMZ
When: 04/01/2025
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
My daughter Lily (Medusa) turns 17 on April 1st, and is off on a spring break trip to NYC with the PNHS choir/band. But before she left, she helped me design this workout. The theme was 17, and Lily came up with the music playlist as well.
Warm-O-Rama
Jog in place while I went over the introduction, disclaimer, F3 mission, core principles, and credo.
Moving WoR around the parking lot with high knees and butt kickers with 4 stops for stretches (good mornings, Harry Rockettes, WMH with arm extensions, TIE fighters).
The Thang
Thang 1: Medusa’s coupon circuit, with 17 reps of each noted exercise, followed by a short mosey around the parking lot after each set.
Set 1 – chest press, curls, skull crushers
Set 2 – OHP, rows, lion kings
Set 3 – Coupon squats, dead lifts, swings
Mosey to 50-yard line of football field.
Thang 2: Bear crawl the length of the field, with stops each 10 yards for merkins. Start with one at the 10 yard line, and increase by 2 at each stop up to 17. On the way back, lunge walk and big boys. At 5:39 (the time Lily was born), we circled up for a mini core circuit. 70 LBCs (since she weighed in a 7lbs-0oz), 19 heel taps and 5 burpees (since she was 19.5″ long).
Thang 3: Ran around the football field with stops at the 4 corners for 17 reps of the following exercises that Lily designed from her recent Addams Family musical and Angelics a cappela performance. Torture jumps (squat jumps with an X formation for the jump), Full disclosure Abs (like American hammers, but with jazz hands), Grenade leaps (squat to a knee tuck jump), and camels (on knees and rotate upper body back as far as you can without falling over, in cadence – quad burner).
Mary: Shoulder burner circuit to honor Dilbert hitting his 600th post today.
Circle of Trust
There’s a scene in the Addams Family musical where Gomez is looking at a photo album with his daughter Wednesday, and he tells her that it makes him a little sad that those times are gone, but what makes him happy is seeing what his daughter is becoming. That hit home for me now that Lily is 17. I do really miss those times when she was younger, but I’m amazed at what she is doing now. I’m the type of person that seems to look too much into the future sometimes, and I often tell myself to stop and be in the moment. It’s something that I’m working on and getting a little better at.
Naked Man Moleskin
Thank you to Zimmer for the coffee and cookies, and for Deliverance for having our 6. Congrats to Dilbert for post #600 today. And thanks to the whole group for the happy birthday wishes to Lily in the NoR video…she’s really going to like that!