A Lovely Day



A Lovely Day

6 PAX braved the mist because they wanted to get knocked down, get up again, and have a lovely day.

The Warmup

Started by the covering near the picnic tables left of the school entrance.

  1. Potato Pickers X 12
  2. Hurdler Stretch X 2
  3. Sidestraddle Hops X 48
  4. Merckens X 24

The Thang

  1. Run a lap up the hill and back to launch.
  2. At the picnic tables under the canopy:
    1. 24 derckens
    2. 24 dips
    3. 24 stepups (per leg, 48 total)
    4. run a lap
  3. 50 LBCs.
  4. At the railing, to the music of “Tubthumping” by Chumbawumba:
    1. pull up on “Up again” 
    2. negative release on “Knocked down”
    3. hanging plank in down position while waiting
  5. Run a lap up the hill and around or around the parking lot.
  6. By tables, partner work, groups of 3, alternating when partner finishes the lap:
    1. Wall sits
    2. Run a lap
    3. Dying cockroaches till your group’s total reaches 200.
  7. Run a lap up the hill and around or around the parking lot.
  8. Twerkins x 10.
  9. By tables, partner work, groups of 3, alternating when partner finishes the lap:
    1. Wall sits
    2. Run a lap
    3. Squats till your group’s total reaches 200.
  10. Run a lap up the hill and around or around the parking lot.
  11. At the railing, to the music of ” Lovely Day” by Bill Wathers:
    1. LBCs during verses
    2. pull up or do merckens on “Lovely day”
  12. Jack Webb …
    1. 1 set of lunges (1 per leg) + 4 air presses …
    2. up to 10 sets of lunges + 40 air presses …
    3. then 11 merckens + 44 air presses and 12 merckens and 48 air presses
  13. Mary
    1. Dollies
    2. Boxcutters
    3. American Hammers
    4. Heels to Heaven
    5. Hillbillies
  14. El fin.

Moleskine

“I’m Your Captain” so “Say what you need to say,” we had our umbrella-ella-ella-ella-ellas ready for the rain that didn’t come, so we ventured out and did some running too. While running, some commented on how they love the cool mist in the air and wanted to “Let It Be” on their facial skin.

During twerkins (No “Womanizer”s here … see the Exicon for description … think Downward dog, then crawl “Your Humps” under the fence, then back under the fence because you changed your mind), some gents insecure in their manhood and bodily freedom needed to make a pact to not look each other in the eyes.

“My name is” Bullwinkle complained about merckens so we did lunges instead so he’d “Get a Donk.”

Some “Surfin Birds” declared their were adding “Lovely Day” to their Spotify playlists to listen to on each “New Day Rising.”

If you’d like some more inspiration for workout songs or for eating, check out the “Halo” circled over this blog post >>> “These 15 Songs Have The Most Repetitive Lyrics Of All Time All Time All Time All Time” http://www.vh1.com/news/23764/the-15-most-repetitive-songs-of-all-time/

El fin.

Announcements:

  1. Convergence at Cuthbertson High School for Labor Day as F3 Waxhaw is born.
  2. No birthdays this week, so no “Birthday Cake.”
  3. Special thanks to all the F3 Gents who stepped into the gap with me and outfitted a foster dude with tools for a future auto mechanic career.#HandsAndFeet
  4. Lots of Speed for Need races coming up.

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