Fred George Park Backblast – 10.26.21
Q: Fruit of the Loom
Pax: Chef Boyardee, Pineapple, Retro, Trash Panda
Warmup:
In Cadence F3 Count
20 SSH
20 Third Grade Exercises
20 Imperial Walkers
The Thang:
Evolution 1
Begin a mosey around the park with stops at strategic locations for work.
Stop 1 – Covered Picnic Tables
Exercises:
10 dips
10 Round the World Merkins on end of picnic table (1st merkin with left hand on bench, right hand on top, 2nd with both hands on top, 3rd with left hand on top, right hand on bench)
Stop 2 – Wall in front of the house at front side of park
Exercise:
Hold wall sit while pax members, one at a time, bear crawl out to the driveway and back
Stop 3 – Railing on Capital Circle side of park
Exercise:
Railing tunnel of love. Each pax stretches from side to side across top of railing while pax members duck walk beneath. Managed two rotations and the entire length of the railing.
Stop 4- Corner of Fred George and Cap Circle
Exercises:
F3 count, in cadence
20 arm circles forward
20 arm circles backward
20 front claps
20 overhead claps
20 cherry pickers
Stop 5-Fence at entrance to park
Exercise:
10 incline merkins on top rail
10 diamond inline merkins on fence post
Evolution 2 – Combo exercises
The Q wanted to work on some multi-count exercises. That is to say a 10 count exercise that incorporates various exercises into each competed rep
First exercise:
Start in high plank
1 – Down to right elbow
2 – down to left elbow
3 – up from left elbow
4 – up from right elbow, back to high plank
5 – merkin down
6 – merkin up
7 – left arm up, for right side t plank
8 – left arm down
9 – right arm up, for left side t plank
10 – right arm down, back to high plank
That’s 1 rep. We did 5 of these and moved on to a similarly executed leg exercise
Start in front of picnic table bench
1 – step up left leg
2 – step up right leg
3 – step down left leg
4 – step down right leg
5 – squat down
6 – squat up
7 – right leg crossover squat down
8 – right leg crossover squat up
9 – left leg crossover squat down
10 – left leg crossover squat up
That’s 1 rep. We did 5 of these, alternating the starting step up leg.
Then back to 10 count merkin exercise, for 3 reps, and back to 10 count squat exercise for 3 reps.
Evolution 3 – Dora, Dora, Dora the explorer
Exercises:
100 merkins
200 squats
300 LBC’s
And finished at 6:15 on the dot.
Q had not really prepared anything to share with the PAX this morning, but spoke a little bit about Commitment and Accountability. The commitment thought stemmed from the Q’s dogs waking him up multiple times during the night and preventing him from getting good sleep, but being committed to showing up since he had called the Q. Not attempting to lift himself up, the Q pointed out that commitment seems to be missing from a lot of the younger generation in the world, and people just don’t carry through on what they promise to do. This bled over into accountability and how F3 pax hold each other responsible and accountable for workouts and push each other to show up even when they don’t feel like it. Q won’t name names, but there is a pax who texts him about once a week to ask if he’s coming to the next days workout. That kind of accountability is needed, and appreciated. As a parallel to the Q-Source tenet of Getting Right, Trash Panda mentioned that we need to be committed to ourselves, in addition to our jobs and families. 100 percent right. If we don’t hold ourselves accountable to the promises we make ourselves, we can’t begin to be accountable and committed to others.
Prayer was requested for Pineapple’s work situation with it being a stressful time of year for them, and for Trash Panda’s mother who is going through some tests with the doctors.
Pledge
Prayer: Chef Boyardee