Back-Blast Wisteria @ Pleasantville – 10/18

PAX: Jolly Rancher, Viking, Blart, Grizzly, Peach, Milton, Cowboy, Captain Crunchberry (Q)

Weather: A cool 36 degrees, with plenty of dew.

Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye?

Short mosey to get the blood flowing.


– Good Morning stretch.

– 10 Grass Grabbers IC

– Runners stretch.

– Imperial Walkers

– Michael Phelps

– Kendra Newman

Thang 1: Super 21 – Merkins & Big Boy Situps. – Using light poles as stopping points, we performed 1 merkin and 1 sit-up at the first pole. Adding 1 to the count at each light pole. (Light pole #2 had 2 merkins, 2 sit-ups, light pole 3 had 3 each, etc.) Once a count of 21 was achieved we proceeded to the amphitheater.

Thang 2: Super 21 – Squats & Dips – Using the amphitheater we started at the bottom and proceeded up.  Performing 1 squat & dip.  For each step 1 was added to the count. Some of us were a little behind the others, so to finish out, we performed box jumps to the top, and proceeded to meet up for some Mary.

Mary consisted of gas pumps, flutter kicks, box cutters, pickle pounders, and a plank until time expired.

Ended with announcements: Fall Festival, Convergence, and likely something else I can’t remember already.

In summation, if each PAX was able to complete the Super 21, they performed 231 of each Merkins, Big Boys, Squats, and Dips while also accumulating about a mile of running.

I totally forgot to ask if there were any intentions, and went straight into my own closing remarks.  I read Genesis 33:14 -So let my lord go on ahead of his servant, while I move along slowly at the pace of the flocks and herds before me and the pace of the children…

I thanked the PAX for coming out with me to get better.  I compared the verse to our workouts.  When I started F3 in June, I might not have been the slowest guy out there, but I still felt a little like the anchor, holding everyone back. But this group has a way of making you feel like you are right where you are supposed to be.  Some may go ahead, but there is always someone to help pull you along, at the pace of the “flock” that need it a little slower.  I might not be setting the pace at the front of the group, but I certainly don’t feel like the anchor either.

Stay Crunchy!

-Captain Crunchberry

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