Best Sadness Medicine is Q

Warm O’ Rama
• Motivators x 5
• Don Quixote x 10
• Hillbilly x 10
• Daisy Pickers IC x 10
• Willie Mays Hayes 10 ct left ctr right
• Old man stretch 10 ct rt over lt, lt over rt
• Mosey around field before we start Thang

Thang 1
Bring Sally Up Challenge
Played ‘Flower’ by Moby and every time they say, ‘Green Sally Up’ PAX do push up. The verse, ‘Green Sally Down’ PAX go down and hold low push-up position without touching ground.
Green Sally up and green Sally down
Last one squat, gotta tear the ground (repeats x8)
Old Miss Lucy’s dead and gone
Left me here to weep and moan
Green Sally up and green Sally down
Last one squat, gotta tear the ground (repeats x5)
Old Miss Lucy’s dead and gone
Left me here to weep and moan
Green Sally up and green Sally down
Last one squat, gotta tear the ground (repeats x5)
Old Miss Lucy’s dead and gone
Left me here to weep and moan
Green Sally up and green Sally down
Last one squat, gotta tear the ground (repeats x12)
Old Miss Lucy’s dead and gone
Left me here to weep and moan

Thang 2 – Intervals every 30 secs – 25 mins of pain
Set 1
• Raised Leg Hold
• Sitting Leg Lift
• Sitting Tucks
• Amer Hammers
Recover :30

Set 2
• Peter Parker L
• Peter Parker R
• Low Plank R to L crunch – extend not touch
• Low Plank L to R crunch – extend not touch
Recover :30

Set 3
• Side Plank L arm – up knee to elbow
• Side Plank L arm – arm straight up rotate to punch thru
• Side Plank R arm – up knee to elbow
• Side Plank R arm – arm straight up rotate to punch thru
Recover :30

Set 4
• SSH
• Apollo Onos
• Jump Ups
• Run in place
Recover :30

Set 5
• High Knees
• R Lunge to Knee kick
• L Lunge to Knee kick
• Rain dance Warrior
Recover :30

Set 6
• Bonnie Blairs
• Plank Side Walk
• Mountain Climb
• Piked Ankle Taps
Recover :30

Set 7
• Low Plank
• Frog Stand
• Butterfly Hold – R arm straight, L leg straight
• Butterfly Hold – L arm straight, R leg straight
Recover :30

Set 8
• Pistol Squat R (one legged on raised surface)
• Pistol Squat L (one legged on raised surface)
• Single leg deadlift aka Oil Derricks R
• Single leg deadlift aka Oil Derricks L
Recover :30

Set 9
• Superman hold
• Big Boys
• Single leg glute bridge R
• Single leg glute bridge L
Recover :30

Set 10
• Shoulder taps
• Dips
• Lateral Squats
• Turkish Getups / No Hands Getups
Recover :30

Mary
• Flutters x 20
• Heel taps x 20

COT
Took a few Q spots this week as I emotionally needed the hard work. YHC lost my mom 8 years ago and my good friend Debbie Naviaux just lost hers this past week. She was battling COPD (Emphysema) and was on oxygen for many years. It stirred up a lot of emotions for me and I know our parents generation lived a little fast & loose and maybe didn’t know what we know now. We need to take care of ourselves while we’re young, healthy and able to move. We need to push ourselves hard. Rossy and I just talked about how we’re trying to raise the bar at F3 locally. I unintentionally did it this week for personal reasons, but it’s the hard stuff that keeps our hearts pumping and bodies, joints healthy. Thanks for indulging me this week and appreciate you all for who you are and what you do every week.