F3 Credo: Leave no man behind, but leave no man where you find him.
7:00am. Gave the Disclaimer.
Don’t you just love those customized Coupons? And those whiter than white legs! They glow in the dark.
Probably got my events out of order but now that I’m 60! you have to forgive me! I can play the old-man card now:)
Everyone carries there coupon everywhere today so all moseys are coupon moseys.
Mosey’d to the NW walking track intersection for warm ups.
Slow, very wide, opposed Ferris wheel arm circles with arms always opposite one another. One up, one down etc.. If you aren’t feeling it you aren’t doing it right.
Mosey’d to the center of the big green field
Abe Vigoda A variation on the Windmill. Plank position. Point left hand to sky. Then right hand to sky. A variation on the Windmill, which is performed much more slowly and with more stretching (aka “Old Man Style”).
Finger tip walkouts. feet spread wide, touch ground in center, walk out, walk back
TRUNK Stretch led by Twinkletoes. Went around clockwise and counterclockwise. Stretch torso to far to left. Upright. Right upright, back upright forward upright
Handcuffed squats (squat with hands behind back)
toe touch stretches, feet together, touch ground in center
toe touch stretches, feet together, touch ground to the right
toe touch stretches, feet together, touch ground to the left
high knees while holding your coupon.
Coupon Mosey to the SE intersection
Love your coupon. On your back. Hold coupon at arms length above your face. Lower coupon to your face.
Coupon rotating hand off. Skill, coordination, hand grip strength and several muscle groups
Sky reach lunges. Bring arms overhead while doing every lunge
Coupon Merkins: Hands on coupon doing a Merkin. Rt. Hand on ground. Left on coupon. Do Merkin. Two hands on coupon. Then Left hand on coupon. Right on ground. Do Merkin
Imperial Walkers, carrying our coupon while going in a circle while
Counter clockwise lunges walking forward and in a circle with a coupon.
Clockwise lunges walking backward and in a circle with a coupon.
Mosey to sundial
Plank Jacks. Side straddle hops but hands on ground
Bobby Hurleys. Pat ground in front of your feet then go for a jump shot
Circle burpees. Everyone stand at perimeter of the 25 foot Brec circle, spaced equally all the way around the circle. Goose step counterclockwise 4 steps. There do 5 burpees. When finished goose step back to original location and do 5 more burpees.
Peter Parker Burpees. Plank position and with heads all about 6 feet apart, in a circle (all feet pointed outward). Do 3 burpees.
Mosey with our coupons to the next place.
Side stretch walk to the right, with your coupon
Side stretch walk to the left, with your coupon
Merkin “M I D” variations. Merkin. Irkin. Dirkin. 5 each, 3 times
First Sirkins. Using the 2 ft. wall around the sundial. Put right hand on the wall. Chest facing to the left, not face down. Do a merkin with one hand. To modify I offered to do this from a position with one or both knees on the ground instead of the feet. Did about 5 and then did left arm. Tougher than a Merkin.
Irkins on the wall.
Dirkins on the wall.
Merkins
Backwards mosey to the next location. Not too much moseying here. Most seemed to just walk backwards. Kind of a trip hazard carrying the coupon.
Got down on our six. 10 LBCs
Belly to the sky. On six. Feet 24” apart. Shoulders stay on ground. Lift mid section high as possible and hold.
Jane Fonda side leg lifts left side and right side
Fredie Mercurys very slo mo style
Yoga Mary. Anyone remember how?
Circle up for Count-O-Rama – 9 Pax
Name-O-Rama.
FNG’s Named – New FNG today is
COT Circle of Trust. Bring it in tight for a sweaty Ball of Man!!
TAKE A PHOTO!
