3 Pax posted for a little ice skating downtown.
Not sure if it was the cold (19*) or the black ice about that kept so many away.
Warm-up
20 SSH
20 NANCY KERRIGANS (icy! LAC balanced on one leg)
20 Windmills
20 Humpies
20 Calf Raises
20 Mountain Climbers
mosey (skate) to
Stage on the square for “Crowd Pleasers”
crowd pleasers – Essentially a Merkin followed by a Groiner, but done as a pyramid. For regular men, going from 1:1 (1 Merkin and 1 Groiner) to 4:4 (4 Merkins followed by 4 Groiners) and back down to 1:1 may be a challenge, but average F3 men should go from 1:1 up to 5:5 and back down to 1:1 to truly enjoy the moment (at total of 25 reps of each). What are Groiners : Starting from a pushup/merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position.
Mosey (skate) to the Cashpoints ATM for “ATM’s
ATMs All done in order, with no rest, without leaving plank position. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round. Rinse repeat
mosey (skate) to the parking lot across from the fire department to melt the ice with Fire Drills
fire drill – high knees (yell fire- all drop do a merkin and roll right do a merkin and roll left do a merkin back up repeat until each Pax has a chance to yell “Fire”
Mosey to Frye Art Studio for “Vangoghdas”
Van Goghda Think lying down Abe Vigoda. On your 6, leg spread. Sit up while reaching as high as possible with one hand. Once the peak is reached, lower hand reaching forward and crossing over to touch opposite foot, reverse motion back down. Flip-flop and repeat other side. (In cadence 2 to 15)
Pax challenged with favorite station so we all ran back to the stage for another round of “Crowd Pleasars”
then moseyed to the elementary school for one more “fire drill”
Mosey back to AO for COT
WOD
Matthew 19:13-15
Challenged by my own parenting fail, that at bedtime prayer time I’ve downplayed some of their prayer requests thinking they weren’t appropriate enough to consider praying for. When in actuality I should be teaching my children the importance of communicating with God, regardless of your need or reason. We should not hinder their prayer conversation in any way.
wow that was long, my first backblast.
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