Shmedfest F3/FiA Convergence

Shmedfest F3/FiA Convergence

QIC: BAM, Fingers, Palin, Total Recall, Bon Jovi, Dane, Sona

Date: 08/25/2018

PAX: Total Recall, Total Recall M, Total Recall 2.0,Total Recall 2.1, Plunger, Smash, Veggie Straw, Shmedy, BAM, BAM 2.0, Kate Hudson, Camille Hudson, Clair Hudson, , Root Canal, Starfish, Bon Jovi, Balco, Winklevoss, Scarface, Mona Lisa, Offsides, Cheesesteak, Zesty, Sidekick, Yogi, Roosevelt, Roosevelt 2.0, Roosevelt 2.1, Roosevelt M, Burlap, Bookworm, Socket, Buzz, Red Eye, Chewy, Bueler?, Chili, Rooney, Chutney, Tiny Tiger, Thistle, I-Beam, Bulldog, Whip, Cobra, Viper, Zookeeper, Aye #1, Aye #2, Pass, Rust Bucket, Spider Monkey, Pitter Pat, Ice Dancer, Tango, D-Day, Turquoise, Swimmy, Dane, Bluto, Dancing Wolf, Mutt, Butterfly, Sunflower, Bulldog, Interference, Torsades, Eagle, Scoot, Fierce, Snow White, Elsa, Sassy, Palin, Negotiator, Goofy, Slush Puppy, Fleece, Lamb Chop, Lite Brite, Buyout, Starterblock, Spicoli, Ziggy Stardust, Negotiator, Proehl, , Drama Queen, Greenspan, Undertow, Hurricane, Fingers, Whirly, The Vig, The Rake, Spamalot

It was the King and Queen of Winston-Salem’s birthday month and there’s no better way to begin the big day than a family-friendly beatdown! Almost 100 F3, FiA and friends showed up for 75 minutes of sweaty fun.  Here’s what I remember:

Warm-0-Rama

Led by F3’s First F (Fitness) comandante, BAM, the crowd got a taste of what they were in for:

• SSH x 20 IC
• Abe Vigoda x 10 IC
• Squats x 20 IC
• Hand-release Merkins x 10 IC
• Mosey to the infield

Squats and Merkins

Fingers was first up. The pressure was on, but he handled it with grace and pain!

• Round 1 – 10-20 Merkins OYO + Squats OYO + Run around Gazeebo
• Round 2 – 10-20 Wide Merkins OYO + Copperhead Squats OYO + Run around Gazeebo
• Round 3 – 10-20 Hand-release Merkins OYO + Sumo Squats OYO + Run around Gazeebo
• Round 4 – 10-20 Diamond Merkins OYO + Jump Squats OYO + Run around Gazeebo

A Great Dane AMRAP (As Many Reps As Possible)

Once the group was thoroughly tired the first FiA appearance came into play.  YHC was thinking this would be a time to rest.  I was wrong! Dane led us through the following:

•  AMRAP 1
  • Dips
  • Squats
  • Toy Soldiers
  • Skaters
• AMRAP 2
  • Squats with a Kick and Spirit Fingers
  • Some other hard exercise
  • Some other exercise that hurt
  • Some other exercise that was unenjoyable

A Game of Telephone

Now that I was on the verge of throwing up, Palin came into the fray.  Seeing this man has lost 90 pounds in the last 18 months I knew I was in trouble.  The game was simple, do an exercise until the person to your right told you to do something different. Here’s what I remember:

• Monkey Humpers
• Burpees
• Penguin Crunches
• Plank
• etc.

How Hard Could Yoga Be?

After being asked if I was sick by more than five people I was relieved to hear that we would be brought through a leisurely yoga routine by Sona. After the first sun salutation I quickly realized that I had underestimated both the FiA contingent and yoga in general.  At this point my vision narrowed and things got a bit fuzzy but here are some things that I am sure are not often muttered in the average yoga studio

• Narrow Merkins
• Makhtar N’Diaye
• Mountain Climbers
• Hip Square Things that Hurt
• etc.

Red Light Green Light

Once I came to, everyone was looking at me.  I figured it was my turn.  Back to the in-field for a game I like to call Total Recall regains consciousness while everyone else works out, I mean Red Light Green Light.  The game is simple move forward when I say Green Light. Stop when I say Red Light.  First person to get to me wins.

• Bear Crawls
• Lunges
• Broad Jumps

God Bless Balco

Now that I was back in action it was Bon Jovi’s turn to bring us home.  I don’t remember much except how compliant Balco was during the demonstration.  Here’s how we finished:

• Partner #1 elbow plank while partner #2 jumps back and forth laterally over their back.  Jump for 30 seconds then do 10 plank partner claps then switch positions.  Repeat until done 2 rounds.
• Partner #1 bear crawls across the field while partner #2 does around the world lunges (forward, side, backwards, curtsy).  Switch when partner returns.  Repeat for 2 rounds.
• 10 Booyah Burpees with your partner.
• One lap running around the large grassy area.

We made it back to the parking lot for one of the most epic Name-O-Rammas in the history for the Fs.  BAM brought us out during the COT (Circle of Trust) thanking your God of choice for this amazing group of men, women and children.

Announcements:

• Shmedfest 2019 in 364 days!
• Thank you to Steve and Tonya Cavanaugh and all the Qs for putting this amazing morning and event together to benefit Crisis Control!
• If you like the fitness, fellowship and/or faith you experienced this morning check out the following websites for more information:
  • Men: https://www.f3winstonsalem.com/f3/
  • Women: http://fianation.com/nc-workouts/winston-salem-schedule/