AO: Shadow
QIC: Seles
Pax: Wreck-it-Ralph, Suds, Team Mom
FNGs:
Downrange: GA
Warm-o-rama:
15 Imperial Walkers, 10 Baryshnikovs (ea. leg), 10 Floyd Mayweathers, 15 Mary Katherines, 10 Stone Mountains, 15 Sumo Squats i.c.
The Thang:
Mosey to baseball turf fields next to start (Team Mom arrived right in the middle of the Baryshnikovs which was a shock to YHC since I knew he had run a 50-miler at Lookout Mountain in Tennessee less than 36 hours before. So, in the spirit of camaraderie YHC did not do all the running he had planned!)
15 Moroccan Night Clubs, 15 Randys i.c. 3X (except for Randys @ 2X; good shoulder warm-up needed for all the upcoming new exercises!)
Bear Crawl Ring of Fire (bear crawl in circle then stop for each PAX to do 10 merkins while others plank) 3X
Flying Sun Gods (stand on one leg with arms outstretched then small arm circles i.c. switch legs 10 reps ea. leg)
Dancing Bears (plank position with count 1 being right arm and left leg outstretched, count 2 back to plank, count 3 left arm and right leg outstretched and count 4 back to plank i.c. 10 reps)
Fire Drill (PAX in circle running in place then Q yells fire and each PAX drops to the ground and rolls right for 1 merkin then rolls back to left for 1 merkin then recovers to continue running in place. Each PAX then yells fire to repeat the process. 2 or 3X, can’t remember)
Mary: 15 i.c. of the following: ABCs, LBCs, Low Dolly, High Dolly, 6-count Leg Raise (only 10!), L over R, R over L, Heels-to-Heaven, Low Leg Raise.
Mosey to benches in front of baseball fields for 11’s: Step Ups and Dips
Wall Sit at concession stand then each PAX runs across the street while others continue to sit 3X
Find Team Mom on the turf baseball fields then finish with Grateful Dead
COT:
Suds took us out
Naked Man Moleskine:
YHC had decided to add some new exercises for the Winter Solstice celebration since today is the first day of winter, so he researched ancient rituals related to the solstice. Most of them had something to do with fire, the sun and dancing, so the exicon was searched using those key words and voila! some of these new exercises were found. You may see some of them in future beatdowns! (some of the others, probably not).
We missed many of our F3 brothers today (because it would have been a lot harder with a larger circle of PAX!), but understand that the holiday week has started. Wishing all a memorable but safe season at the end of this unique year of 2020.