Warmarama

Stretches, oyo

SSH

Arm rotations

Standing Lunges

Finished with a 10s recovery countdown followed by the start of the Workout.

Workout

Indian Run with coupons to the hill part of the park.

Jacob’s Ladder-Heavy Duty

Carrying coupons go up and down the long hill

Bottom of the hill do burpees (or blockies with coupons)

Top of the hill (all with coupons) do air chair, squats, or any lower body workout able to do.

7 sets of up and down hill with 1st set being at 7 reps for top and bottom of the hill exercises then 2nd set has 6 reps continuing into descending order to 7th set having 1 rep.

Following Jacob’s Ladder-Heavy Duty, the Pax commenced to do a 30s recovery countdown followed by Jacob’s Ladder-Light/Regular Duty.

Jacob’s Ladder-Light/Regular Duty

This was the same idea as any other Jacob’s Ladder. This version consisted of no coupons and running down the shorter but steeper hill in the park. At the bottom, Merkins of any form (or Merkins style) were done. At the top, American Hammers of any form (or Hammer style) were done.

Moseyed with coupons back to the shovel flag, and commenced with 6-8 minutes of Mary.

1st mary Freddie Mercuries

2nd mary Hello Dollies

3rd mary High Dollies

4th mary Jane Fondas

COT

Today we had a Pax of 9. Intentions were for safety in traveling, house hunting, and development of our F3 Shared Leadership Team (SLT).

Thank you to the Pax for allowing me to Q. Thank you for putting in the workout effort and giving others mutual encouragement in more ways than you’re aware. We’re a part of something bigger in the F3 Nation. Remember that we’re also a part of something bigger spiritually than ourselves.

I think we completed all 3 of the Fs this morning in the humid gloom! Let’s continue the good work and develop a Shared Leadership Team (SLT) that further strengthens our goals as a region in the F3 Nation. We will grow more enduring and larger in size once we have a more structured set of volunteers. Because after all, we are all just volunteers when we decide to show up to workout early, decide to have a chat or a word of encouragement to the next guy, and decide to share intentions or pray with the Pax. Let’s formalize leaders for these attributes and grow more resilient and enduring for the long term sustenance of F3 Baton Rouge.

See you next time in the Gloom,

Nature Boy