Warm-o-rama (Snapshot 1)
5 Motivators: Chuck Norris breaths air – 5 times a day
Tappy-taps: Chuck Norris got Coronavirus. Now the Coronavirus is in isolation.
Arm Circles: Chuck Norris was once run over by a tank. He refused to pay for it.
5 mountain climbers w/a merkin: Chuck Norris doesn’t do push-ups, he pushes the earth down.
We circled the crib to hear the tale of the newborn among us: The Birthbee. A demonstration of its beautiful cry was beheld by all in the shape of 2 Dollys + 2 Big Boy Sit-ups (here’s to cramping) + 2 “nursing” nipple scrappers (cause you need to give attention to both sides) + 1 burpee jump + 1 squat = 1. Thus a salute to our mothers who went into double-time pain that we might have breath. (SAGA)
Everyone look at the sky, what don’t you see? The Great Conjunction…Still (Crack)
In honor of the 3 years we were in Augusta, GA, we each did three trips up Hoffa while the other did LBCs and BBSs (Panhandle)
· Do 5 curls, 5 overhead press, 5 rows, 5 grave diggers, 5 skull cruchers, 5 goblet squats, 5 monkey humpers, 5 bernie sanders, 5 BBSU (Jolly’s Santa Delivery)
Da Vinci brought us the arts, visual, musical and written but perhaps most memorable are quotes of the Desert Fathers, (Da Vinci) Would you motivate us with one of your favorites? Or perhaps just anything you want?
What’s you’re favorite exercise shiplap? Do 40 if you don’t beat shiplap you have to run the hill, for every person who beats Shiplap he has to run the hill. If you win, you can do burpees or whatever for the six. (Shiplap)
1. What is the most expensive home in the world? Buckingham Palace (Mose got it correct!) 50 overhead presses (Bigmac)
Theme was James 1:2. “Consider it pure joy, my brothers, when you face trials of many kinds.”
(Everyone does 20 Bonnie Blairs) (Tortuga)
Howling Monkeys/Gorillas (Cap’n Crunch)
Everyone partner off, we’ll run to the baseball field and tell your partner your favorite memory of 2020 and your favorite F3 memory of 2020 (Sparrow)
“Make each day a masterpiece”
Have Archive demonstrate perfect IC exercise call of exercise and reps of choice (Archive)
The second law of thermodynamics say that during any process, the entropy of the universe increases. In plain language, chemical reactions happen because they increase the randomness and disorder in the universe. You can also say that entropy is the tendency for things to mix. I cannot think of a more random, disordered mix of exercises than the birthbee.
In between sets 2 and 3 (above) we explored the second law by doing and Indian run around the AO, stopping to perform 5 birthbees in the ice at 3 bridges, for a total of 15 birthbees. (Beaker)
As many situps as you can in 2 minutes, timed. (You would have a partner counting) (Banks)
“Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 4 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.” (Jazz Hands)
Nolan Ryan and One Arm Coupon Rows. (Cookies)
Load Eroica Symphony (Beethoven) and do a whole bunch of burpees then shout I FEEL OUTSTANDING!x (Hotbox)
Circle of Trust, Moleskin & Prayer
Reviewing the year, it’s quite clear, F3 was the best part. Thanks to everyone for contributing towards that. We’re better together.
In attendance: (Going from memory…late, sorry if I forgot anyone)