Pax: Whamo, Pepperoni, Blueprint, Massie, Left-Eye, Geppetto, PlumbBob, T-Ball, Tureen, Airball, Spida, SumpPump, Cornbread (Q)
Weather: 67* n sunshine.
7:00 a.m.: Welcome and disclaimer given. Reminder to modify as needed and to help each other to follow perfect form (and avoid injury). We had some little guys with us and the dads worked the modifications for them.
The Warm-up. Mosey to the portico for a sequence of 8 basic moves. 1. Downward Dog to Upward Dog to Runner’s Stretch. 2. Bird Dog (aka Doggie Paddle) with a 10 sec hold for extra activation. 3. Dive-bombers (aka Werewolf – downward dog to low plank to upward facing dog in one smooth motion). 4. Cat-Cow. 5. Around the world plank (perfect plank position then elevate one limb at a time for a 10 count). 6. Side straddle hops. 7. Grass Grabbers. 8. Monkey Humpers
7:20 Workout: We did 8 minute rounds for 4 stations. First round of reps 20, then 15-10-5 till the timer. All down at the prayer garden.
#1. Hinge-squat: Jockey Jogs, Coupon Swings, Squat to Press, Good Mornings
#2. Push-Pull: Merkins, Bent over Rows, Dips, Upright Rows
#3. Core: Around the World Planks (5 slow reps only), American Hammers, Bird Dog/Doggie Paddles (5 slow reps only), Flutter Kicks.
By the end of #3 the crew was noticeably getting fatigued, and we were running short on time. Last round was on a 4 minute timer on reps of 10-5-4-etc.
#4. Shoulders & Dogs: Overhead scapulas shrug (hold coupon over head – shrug shoulders up, activating the traps), Werewolf/dive-bombers, Overhead Press, Plank scap-shrug (in tight plank position, push up through the scapula, then depress through the scapula).
8:00 a.m. Closer: Coupons returned and a walk up to the rectory yard to circle around the flag. Announcements, Name-O-rama. Young Conner “Airball” needed a new name since we discovered that was taken. He will now forever be known in F3 as “d’brick” (short for “d’brickashaw Ferguson.” We circled up for prayer and intentions. Ended the morning at the rectory patio for some watermelon, water bottles, and a little fellowship. Great morning to be with the guys old n young. Peace to all.
F3 Louisville 