08/03/2021 - Two Wolves - Going back to Gym Class

AO: Two Wolves

When: 08/03/2021

PAX:

Number of Pax: 5

Pax Names: Lawnmower, Nacho Libre, Nala, Sir Mix-A-Lot, Twilight,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

Many of us probably grew up with gym classes dedicated to the “Presidential Fitness Test” – a series of exercises deemed to be a good measurement of your overall fitness level. While this program has been discontinued, I thought it’d be good to focus on some of these timeless exercises.

Sorry – no “Sit and Reach” included…

Warm-O-Rama

We did a mosey lap around the parking lot, with a few stops along the way for exercises.

  • Stop #1 – SSHs – 10 IC
  • Stop #2 – Tappy Taps – 10 IC
  • Stop #3 – Arm Circles – 10 IC x2
  • Stop #4 – Good Mornings – 10 IC
  • Return to the flags for 60 seconds of stretching OYO

The Thang

Thang 1: Shuttle Run Dora – Partner up. One pax does a shuttle run (marked with cones) while the other pax begins a series of exercises. Switch roles after the shuttle run is completed.

  • 100 Big Boy Sit Ups
  • 200 Merkins
  • 300 Squats (note: not originally part of the Presidential Fitness Test, I know!)

Once completed, we paused for some additional stretching. We have lots of pax out with injuries right now – we don’t need to add to that list! Stay loose!

Thang 2: Coupon 11’s

  • Curls and Overhead Press
  • Chest Press and Skull Crushers
  • Bent Over Rows and Merkins

Mary:

  • LBCs – 20 IC
  • Heel Touches – 10 IC
  • Flutter Kicks – To Failure, the do Big Boy Sit Ups until time is called!

Circle of Trust

Count-O-Rama (5)

Announcements – Thanks Nala!

Name-O-Rama

I’ll be honest and admit that I didn’t have much new to say for this CoT. Qing two days in a role will do that. So I went with my same message from yesterday since it was a new group of pax – This weekend I had the opportunity to get away with my family for a little vacation. It was a chance to unplug from the routine of lift and recalibrate. One of the things I love about F3 is the push to always do better, to always be accelerating…but sometimes we need to actually SLOW DOWN in order to do better. This doesn’t mean slipping into laziness or apathy, but to intentionally slow down, remove distractions, and unplug in order to refocus and recalibrate. This will allow our acceleration to be more consistent. It helps us focus on what is ACTUALLY most important in our lives. So whatever that looks like for you – don’t forget to find those times to unplug. It makes a huge difference.

We ended with prayer, giving special attention to praying for our F3 brothers who are dealing with sickness or injuries right now…It’s a new day, we can do anything!

Naked Man Moleskin

Mumble chatter was in full effect today, thanks especially to Nacho Libre. Having a smaller group allowed us to get to know each other better as we went through exercises.

There is debate over the effectiveness of the old “Presidential Fitness Test” – but I’ll say this, if you do enough reps of the exercises, its a real burner!

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