PAX: Heisenberg, Peyton, Bozo, Rusty, Campbells, Scarecrow, The Mick, Saluki, Atticus, Groening, HHH, Class Act, Dr. Freud (Q)
13 PAX came out on a drizzling, Thanksgiving week morning to be thankful!
WARM UP (all IC): SSH x20, Bean Pickers x 10, Arm Circles Forward, Up, and Back (x10)m Hillbillys x12, Perfect Squats x10, Perfect Merkins x 10,
THE THANG: Thankful Helpings Stations- Number off 1 through 4 (each group had 3 or 4 PAX). PAX had 4 stations: The Meats (legs), Sides (chest), Breads (abs), and More Sides (Back) to complete muscle group supersets in 9 minute intervals (divided up by a “thankful” response at 4:30 minutes). Each PAX started with one exercise at their respective stations. When one individual was fatigued from one exercise, they stated “rotate” and the PAX in their group moved on to the next exercise on the list. So, no rest for 4 1/2 minutes. At the 4:30 mark, the Q selected a PAX to shout out what they were thankful for and pick a letter from “THANKS.” Each letter had an accompanied exercise that all PAX completed, and then went back to work at their Thankful Helpings Station for the next 4:30 minutes. At the 9 minute mark, PAX ran a light pole lap and then rotated clockwise to the next station for another 9 minutes of the next Helpings Station. So, all PAX completed all four stations by the end of the workout.
The Meats: Coupon Squats, Lunges, Campbells Dance Party, and Coupon Sumo Squats (picked “T” for 8 Burpees at the 4:30 mark)
Sides: Merkins, Skull Crushers, Coupon Chest Press, Overhead Press (picked “K” for 4 Burpees at the 4:30 mark)
Breads: LBCs, WWIs, Freddie Mercurys, Plank (picked “H” for 10 Rotating Circle Merkins – 5 to the right and 5 to the left)
More Sides: 1-arm row, Upright Row, Coupon Swings, Curls (picked “K” again for 4 Burpees)
MARY: 4 PAX had already shared with they were thankful for, so we circled up and let all PAX that had not shared say what they were thankful for (lots of family/children, friends, F3 family, health, pets, and faith). We then picked our last letter for dessert (“H”) and finished with 10 burpees.
MOLESKIN: It’s Thanksgiving week, so I wanted to include thankfulness in the Q. It’s always nice to take time to think about all the blessings we have been given. I loved hearing all the PAX share, and I hope they did as well. This workout was tough for me. As mentioned above, it pretty much turned into 4 9-minute supersets for our chest, legs, back and abs. I said that I was thankful for my family, both at home and here. I mean that. Since moving from NC, my F3 brothers have truly felt like my family, my home away from home. I love you guys. Thanks for letting me lead today.
We prayed for Lights Out and his ankle, Cruiser’s continued recovery, family and friends dealing with different issues, and a couple others that I apologize that I can’t remember. I hope and pray that each of you have a wonderful Thanksgiving!
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