PAX: Mr. Hat, Squid, Backflop, Flipflop, Huggies, Uncle Sam, Abacus, Jolly Rancher, Storm Trooper, and Captain Crunchberry (QIC)
Weather: Mid to upper 40’s, very pleasant.
Disclaimer (While starting the mosey.): 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, one lap around the splash park / playground to get the blood flowing.
COP:
– Good Morning stretch.
– Runners stretch.
– Toy Soldiers
– Kendra Newman
– Quad stretch
The one and only Thang:
Cowboy Meal Plan: I call it this because the first time I encountered it was from Cowboy back around Thanksgiving. Basically you split the PAX into 4 groups. Each group proceeds to a corner of the basketball court (or designated area). Corner #1 performs 10 burpees. Corner #2 performed squats. Corner #3 performed merkins. Corner #4 performed coupon curls. Once the 10 burpees were completed, all groups lunge walk to the middle (later referred to as “The Rock”) At the rock, 20 big boy sit ups as a group. Rotate clockwise to a new corner, and lunge walk to the new corner. After each completed circuit, a short mosey lap around the splash ground. Rinse and repeat as time allows. We managed to complete 3 circuits.
Before moving on to some Mary, at the completion of the 3 circuits, we did an additional round of stretching.
Mary consisted of gas pumps, flutter kicks, and a plank until time expired.
Count-o-rama, Name-o-rama.
Announcements: #PokerRuck is coming up on February 15.
Intentions
Final Word: Today’s message was to find your rock. That one thing that you can always count on. Your rock might help keep you accountable or keep you focused. Maybe it is F3, maybe it is time on the couch with the M. Whatever it may be, find your rock.
Playlist: Queen – We Will Rock You / Joan Jett – I Love Rock and Roll / Elvis Presley – Jailhouse Rock / Scorpions – Rock You Like a Hurricane / AC/DC – For Those About to Rock / Twisted Sister – I Wanna Rock / AC/DC – Rock and Roll Ain’t Noise Pollution / Def Leppard – Rock of Ages / Rock Derringer – Rock and Roll Hoochie Coo
-Captain Crunchberry
F3 Louisville 