Q: Cat Scratch 2-13-2019
PAX: Pinky, Pipeline, Frizzle, Hershel, Dunphy, Frac, Puffs, Buubs, Matlock, Cat Scratch
10 PAX gathered for pure joy on a blustery Wednesday morning.
Warm Ups • Meet in the parking garage, run up to 1st floor, skip while touching each concrete support (web) above across the floor, run up to 2nd floor and Karaoke across to half way and then turn and Karaoke the other half, where we meet up with Puffs, and in his honor knock out 10 Merkins. Run up to the third floor and bear crawl the first half of the ramp and then crab walk the second half. Run up to the 4th floor and lunge walk half way, run backwards the second half. Run down to ground level.
• 20 SSH
• 10 Windmills
• 15 Imperial Walkers
• Bolt 45s (Begin with 15 squats full standing position down to halfway position and return. Then go from halfway down position to full squat position and return up to halfway position 15x. Finish off with 15 full squats) in cadence count!
• 20 Arm Circles
• 20 Reverse Arm Circles
• Howling Monkeys – In a circle, everyone grabs their ankles in Monkey Humper fashion. The first person does ten monkey humpers, single count, followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles! Two rounds seemed to result in Howling Monkeys.
• 10 Willie Mays Hayes
The Thang – Game Time – Let it Roll
1. PAX Pick a 3×5 index card that has written on it the name of an exercise. 2. Then roll a die numbered 1-12 to determine the number of reps for the exercise associated with the index cards and complete the exercise. For the index cards, rolls from 1-3 are multiplied by 10. Rolls of 4-7 are multiplied by 5. Some exercises do not require a roll of the die, such as “Lunge Walk Halfway Up Ramp and Run Back”.
3. Other PAX roll the big 12-sided die that has a different exercise with the number of reps on each side (one side has a water break, which equates to Q’s choice).
4. Then roll a traditional die numbered 1-6 to determine the parking garage level they will run up to using the west stairs.
5. After running the stairs, alternate between the index cards and the large die for the exercises.
6. Repeat. After a period of time, we gathered for a People’s Chair, and held it for a bit. We then ran down the length of the ground floor and back and then continued with the Thang.
After a period of time, we gathered for a People’s Chair, waiting for Hershel to finish his stairs.
Recover, Recover. Namorama. COT
Mark your calendars for the 3rd annual F3 workout, set for April 27. It will be historic, folkloric, and euphoric!