60 for 60

YHC put out a Pre-Blast yesterday to enable virtual participation.     60 Minutes and Schneider arrived at Southwest Elementary at 0500 for an EC Run.   YHC was running a few minutes late and passed them in my car on my way in.   They both tried to wait/intercept me, but YHC went in the opposite direction for my EC run, thinking I would meet up with them going that way  (We didn’t).  That Schultzy, he has a way with directions.

We all arrived back at the school parking lot a few minutes before 0530.   When that time rolled around, here is what we did (socially distant speaking  — we never came within 10 feet of one another):

WARMARAMA

• SSH’s x 15
• Hillbillies x 15
• Arm Swirlie Things (Fwd) x 12
• Arm Swirlie Things (Rev) x 12
• Seal Claps x 12
• Overhead Claps x 12
• Whirlies With a Social Disease x 12
• Standing Hamstring Stretch – feet even for a 10 count (repeato)
• Standing Hamstring Stretch – left foot over right for a 10 count
• Standing Hamstring Stretch – right foot over left for a 10 count
• Mountain Climbers x 12
• Calf stretches — each leg for a 10 count
• Seated Groin Stretch x 2 sets of a 10 count

Slow mosey (OK, a walk) over to the blocks, where we each got one of the smaller cinder blocks (I think they weigh about 20-25 lbs)

THE THANG:

• Curls
  • 15 reps
    • 3 burpees
  • 15 reps
    • 3 burpees
  • 15 reps
    • 3 burpees

 

• Skull Crushers
  • 15 reps
    • 3 burpees
  • 15 reps
    • 3 burpees
  • 15 reps
    • 3 burpees

 

• Shoulder Presses
  • 15 reps
    • 3 burpees
  • 15 reps
    • 3 burpees
  • 15 reps
    • 3 burpees

 

• Bent Over Rows
  • 15 reps
    • 3 burpees
  • 15 reps
    • 3 burpees
  • 15 reps
    • 3 burpees

 

• Swings (Like Kettlebell swings)
  • 15 reps
    • 3 burpees
  • 15 reps
    • 3 burpees
  • 15 reps
    • 3 burpees

 

• Upright Rows
  • 15 reps
    • 3 burpees
  • 15 reps
    • 3 burpees
  • 15 reps
    • 3 burpees

 

• Schultzy Shout Outs
  • Squat down and hold weight stationary out in front of you (like a bus driver, but don’t turn the wheel)
  • Count 10 Mississippi
  • Recover
  • (We passed on part about complimenting YHC, as I already could feel the love from the PAX.   Glad to see on the Twitterverse that Starfish half-heartedly said some nice things about me.)
  • Repeato x 4  (On the third set, we competed to see who could hold their block the longest.   60 minutes won)

• This was the first time that I had ever tried this exercise, having seen it on a short video from a Wake Forest Football tweet.   It is pretty tough and engages the legs, core, shoulders and arms all at the same time.  I am going to make this one a regular during my workouts

Having more time still available than I expected, we put our blocks back and went over to the picnic tables in front of the school for a time-filler:

• 10 left leg step ups
• 10 Erkins
• 10 right leg steps
• 10 dips

Repeato x 3

MARY  — Done democratically (I can’t remember exactly what all we did or who called what, but I think what is below is close to accurate).    Before getting down on our sixes, we did 6 Burpees to make it an even 60 for the morning.   60 Minutes suggested it, so I call it 60 for 60!

• Gas Pumps
• Alabama Prom dates
• Sit-ups Schultzy style (with a 10 count of Rocky’s thrown in during a halfway up/down period) [Schneider requested that I call out this exercise when my second turn came around]
• Mutton Crunches
• Pickle Pounders
• Sweat Angels
• Body destroyers until time

COT

• Prayers for 60 Minutes’ co-worker who is going through a tough personal time
• Prayers for our Nation and the World as we deal with the coronavirus and the health, financial, social and psychological consequences of it.
• YHC took us out, putting us into the Lord’s hands and thanking Him for the fellowship and brotherhood that F3 has brought to each of us