THE SCENE: Clear, cool, crisp.
F3 WELCOME & DISCLAIMER
I am not a professional and any likeness or similarities to a professional are purely coincidental and do not necessarily reflect the views of sane people.
WARM-O-RAMA:
- High Knees + Merkins (Herkins)
- 5 Merkins + High Squat Jump (Berkins – or Merkin Burps)
- Windmills
- One speed round of the exercises (with demos and no bear crawls or crab walks) that are at each station of the main workout.
THA-THANG: The Crabby Bear Gut v2
35 Min A.m.r.a.p. (5:40-6:15) of Light Pole Loop around parking lot. Seven Light pole stations each with two exercises. Do 50 reps of the exercise at each station.(single counts). The first time around the loop you do exercise A and the second time around you do exercise B.
To get to each light pole alternate between bear crawling and crab walking.
Light Pole Station Exercises:
- a. Crunches , b. Imperial Walkers
- a. V-Ups b. Flutter kicks
- a. Cross Toe Touches b. W’s (raised extended crunches)
- a. American Hammers b. Peter Parkers
- a. Supermans b. Scissor Kicks
- a. Freddy Mercurys b. Elbow Plank side raises.
- a. Hello Dolly’s b.
After seven light poles have been reached, climb the hill to the guard rail and do 5 reverse incline push ups and 5 incline push-ups.
MARY:
No time for Mary. We all just finished one round (all the exercises = 2 loops = 14 exercises)
CIRCLE OF TRUST/BOM:
This weeks sermon at Fellowship Knoxville blew me away. The Gracious Gift of Affliction and Weakness Had to try and share some of the ideas of “power in weakness”. It’s such a tough topic and hard to describe, akin to hitting a bullseye from 500 yards away, when the bullseye is a needle in a haystack. In summary, do not shy away from your weaknesses, God will meet you in your attempts to address them. He will light the way and support you because He is awesome and because he is deeply invested in you and getting you through the tough valleys of humiliation and NOT AROUND THEM. It worked also kind of like a good analogy for todays workout because we spent most of it on our hands and knees begging for mercy and strength as we crab walked and bear crawled for what seemed like miles. But praise be to God, he met us, and we finished !! We could barely speak and were dizzy, but we all finished.
Search me and know me God, help me to work out any hurtful ways in me.
Almost my 1 year anniversary of my VQ