F3 Medina
The Capper
Sat., Dec. 23, 2023
Rainbow Repeato
Sat., Dec. 23, 2023 / 07:00 am - 08:00 am / AI Root Middle School
Focker
PAX:
Warm-up:
Dynamics up and down the field from the 50
Typical arm and leg stretches, Abe Vigota, Turn and Bounce, Tappy Taps
Workout:
1-2 PAX for each colored cone. PAX rotated clockwise around the rectangle, stopping at each cone to complete the exercise.
Station 1: Manmakers/burpeesx10 – Station 1 yelled out when drill was complete and ALL PAX switched to the next station
Station 2: Squats
Station 3: Regular and Abyss Merkins
Station 4: Lunges
Station 5: Curls for the Girls
Station 6: Overhead Press
*We made it through three rounds. 30 burpees per PAX and a whole lot of additional reps of the other stations.
For travel between stations PAX completed shuttle runs, hurdle jumps, bear crawls, in/out jumps on the agility ladders and fast feet drills in between stations
6MOM:
No real MoM today as we enjoyed our final exercise of Burpees to the dulcet tones of the Police with the song Roxanne. PAX numbered off 1-2-1-2. All PAX ran in place while 1s dropped for Burpees on ‘Roxanne’ and 2s dropped for burpees on ‘red light’
-Thanks @Waterwheel for the assist!
All in all, according to my Google search, The Roxanne’s completed 28 burpees and the red lights 27 – so it pays to be #2 I guess. The first verse has one line that psyched a few of us out thinking they were about to sing ‘red light’ but they sing “you don’t have to sell your body to the night.” FYI
COT:
Anxiety and depression sucks. It comes in all forms, to varying degrees. I always make the comment that there needs to be a book written for the person who is helping another person deal with anxiety and depression. @Padre said it best during the prayer at the end – and I’m paraphrasing big time: “Dear Lord, even if we don’t fully understand what the other person is going through, help us to continue to be a source of strength for them.” My wife has been dealing with it a lot lately. The holiday times usually bring it out in one way or another. It’s good to know that I have the support of this group, and it’s good to feel that support during moments like this morning. I don’t have much more to say on it other than, thank you guys for being my source of support. Thank you for the fellowship and the prayers.