November 26th, 2024 By Uncle Floyd

Date: 11/26/24

AO: #f3harrisburg

PAX: @Bearclaw, @SSMinnow, @Othello, @Constitution, @Murtaugh, @Zin, @DrLecter, @KennyG, @UncleFloyd

Count: 9

Q: @UncleFloyd

FNGs: 0

Count: 9

Nine super-PAX came out to blend fitness and festive fun at The Ridge (First Annual) Thanksgiving-themed high-intensity bootcamp workout designed to channel Thanksgiving traditions while keeping the intensity high.

Warm-A-Rama

Side Straddle Hops, Imperial Storm Troopers, Hillbillies, Apollo Ohnos, Michael Phelps and various arm stretches and runner’s stretch.

Turkey Trot Mosey across the parking lot and loop around to the ticket booth where coupons were waiting…

The Thang

Each station represents an iconic Thanksgiving activity, blending fitness and festive fun.
• Pilgrim’s Plank Walks: Plank walkouts to stretch the hamstrings, 1 minute.

Workout: Thanksgiving Stations (35 Minutes)
We rotated through 7 stations (1 for each tradition), playing festive music for atmosphere.
2 minutes per station, followed by 15 seconds of rest.

1. Feasting (Calories Burn!) 2 minutes
• Move: Burpees with a jump touch (pretend to “grab seconds” from the table), 2 minutes

2. Watching Football (Endurance & Agility) 2 minutes each exercise
Sit: Hold a People’s Chair (watch the tele) passing coupon (which represents pretzels, potato chips or a hot plate) for 4 minutes
Move: Stuff the turkey! JumpSquats, pretending to load the turkey in the oven
Move: side-to-side lateral runs, pretending to “dodge tackles.” We did this exercise from the ticket booth to the stop sign and back

3. Breaking the Wishbone (Core & Balance) 2 minutes each exercise
• Move: Partner sit-ups with a “wishbone” (coupon) passed between PAX at the top. PAX locked legs to achieve the best effect, opposite each other.
• Move: Partner Handclap Merkins: Hold a plank and high-five your partner between reps.

4. Gratitude Reflections (Mind & Strength) 2 minutes each exercise
• Move: Goblet squats (using coupon). After each set of 5 squats, name one thing you’re grateful for, then hand coupon over to partner.

5. Thanksgiving Parade (Coordination & Creativity)
• Move: Bear crawl (pilgrim plank walk) in the in the Thanksgiving parade —bear crawl half way to the stop sign, and then high knees (like a marching band) the rest, turnaround, short mosey to half way point, then Turkish get-ups or “leaf pile jumps” (broad jumps with a burpee, visualizing jumping into a pile of leaves!) the rest of the way back.

6. Playing Games (Team Fun)
Split into two  teams: 10 Side Straddle Hops, 10 Burpees, 10 Merkins, 10 American Hammers (4-count = 1) when complete, 1 PAX from group (each got a turn) carried coupon halfway to Stop sign, turned around came back. Winning team people’s chaired against wall, got to watch losers do 15 Burpees

Move: Sprint Race to stop sign, winners get to rest, the rest of us did 15 Jump Squats

MARY

For cool-down (5-7 Minutes):
• Grateful Breathing: Sitting in a (now wet, since it was raining) circle, we focused on deep breaths, and each PAX shared one thing they were thankful for, which included God, family, F3, F3 Bible Boys, Community, chances to lead others and many other great things.

Announcements

Annual Turkey Bowl – Thursday morning, 7 am, Harrisburg Park

Prayers for @Constitution’s IT Band, @KennyG’s next career move and care for his neighbor and family, and for peace, safety and rest for all of us as we head into the Thanksgiving holiday– hopefully with a new perspective of gratitude after having done this bootcamp beatdown.

Was a pleasure and honor to servant-lead, as always. Love y’all!

Uncle Floyd

f3harrisburg, The Ridge

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