4/10/21 – Step Aerobics

AO: Lava Field

QIC: Slash

PAX: Danish, Ghost, StrayCat, Treetrunk, Lumbergh, Samurai, Tater Tot, Slumberkins


45F, wet from the rain last night but sun poking out for a beautiful morning. The PAX reminded me DMX transitioned from these mortal chains to Ruff Ryder heaven last night, so I pivoted the music selection to honor the man.

Warm up

SSH x 25

Imperial Walkers x 15

Fast High Knees x 20

Alligators x 15

Windmills x 10

Froggers x 10

Halos x 10

Mosey 400m

The Thang

Mosey to Bleachers, blasting DMX

Round 1

20 reverse lunges EC

Up the stairs – Tooth fairies. Put hands on the 3rd or 4th step (depending on PAX height and step size). Do an incline merkin and at elbow extension do a little hop with hands and feet up to the next steps. (We only did the feet hop since things were wet)

At top – 20 Jump tucks at top

Back down – 1 squat every step back down

Round 2

Same as above, but progressively accumulating merkins on way up (1st step = 1 Merkin, 2nd step = 2 merkins.) And progressive squats on way back down. Total is about 500 reps for each exercise.

Mosey back to field

Relay and “Recover”

4 groups.

While one group does a fast lap, the rest of the PAX performs the following (start a new set when the last of the running group completes the lap). All IC:

Plank-overs (shoulders in front of hands)

Reverse snow angels

Ankle grinders

Speed skaters


Flutter kicks x 15 IC

LBFC (flutter kicks while doing LBC) x 10 IC

Straightleg big boys x 15 IC

Side plank raises x 10 IC each side

6 inches x 10 IC


Who I want to be right now.

How do I translate the long term vision I have for myself into daily behavior? A tatic I’m trying is asking myself is “who do I want to be right now?”. The answer is usually one of values: kind, patient, empathetic, encouraging, etc. But often times, the stress or hecticness of the moment can influence me to stray from those. Asking myself this question throughout the day, helps me live into my values in a moment by moment way.

Great share from Danish about recognizing triggers when we’re not living our values. StrayCat and Samauri added solid points about breaking larger potentially intimidating goals into smaller chunks.

Off the coffeeteria to celebrate Ghost and TreeTrunk showing for back to back workouts as their firsts with F3.

Slash out!! RIP DMX

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