Many didn’t know this before today, but Sir Isaac Newton, among many other things, was a fitness guru. This is clearly evidenced by his Laws of Motion. The 1st of which states that a body in motion stays in motion and a body at rest stays at rest (paraphrased). This is reflected in F3’s Q-Source book as Dredd talks about the 1st F and a HIM’s need to ever accelerate his fitness (if you haven’t read this book, join us on Wednesday mornings at 6:30 on Google Meets, it’s amazing!).
With this in mind, 6 men met in a parking lot and were joined by their Q once he realized he was in the wrong parking lot. The disclaimer with Covid-19 addendum was issued and warm-ups began with:
- 25 IC Accelerating SSH’s (Yep, that was on purpose, not just failing miserably to keep a cadence)
- 10 IC Humpies
- 10 IC Alternating Toe Touches
Once the Q located the block pile, coupons were claimed at 1 per PAX and a mosey to the school yard began. PAX were directed to place their blocks midfield at which the Q was informed that this AO doesn’t play in the grass when it’s wet. Luckily, there was copious amounts of missing grass at center field…problem solved.
An over caffinated Q then ran PAX through some Mary to “activate” the core and protect from injury during the upcoming fun.
- 10 IC Freddy Mercs
- 10 IC Pretzels – 10 each leg
- 20 IC Free Birds (flutter kicks w/ hands off the ground)
- 10 IC Box Cutters
Block exercises were introduced:
10 IC -Jump Squats (3 count down till 6 touches block, accelerate upward so feet leave the ground)
10 IC -“Over the Mountain Merkins” (Left hand on block-merkin x1, switch to right hand on block another Merkin = 1 count)
PAX were then paired off and 1 lucky member traveled to swings to assume the merkin position with feet in swings. At “Go” they began to pull knees to chest and straighten back out (while avoiding the water hazard) until partners completed 10 Jump Squats, positions were switched. Repeato from 10 – 5 reps each PAX.
Indian run 1 lap around the track (more acceleration).
Teams formed back up, timer enjoys 10 Over the Mountain Merkins while partner Plank Jacks, switch, Repeato from 10 – 5 reps per PAX.
Finished with On Your Belly, On Your Back, On Your Feet for 2 minutes
(Belly = 1 Merkin; Back = 1 WWII Sit-up; Feet = 1 Squat, run in place between)
Mosey to block pile and returned the coupons.
COT was on the benefit of continually accelerating one’s fitness and how the 1st F is key to the 2nd and 3rd Fs. We prayed for our nation, Cuz’s Aunt and Uncle, and the family of a friend of Publix who passed recently. A chain with a 6 year old, partly fossilized, glove was passed. A great day had began.
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