THE SCENE: Upper 50s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some pigeon and other stretches to warm up our IT bands
SSH x 15 (4 ct)
Windmills x 15 (4 ct)
Little baby arm circles forward x 15 (4 ct)
Little baby arm circles backward x 15 (4 ct)
Some Michael Phelps
A little bit of this and a little bit of that
Tempo squats x 5 (4 ct)
Tempo merkins x 5 (4 ct)
Burpees x 5
THA-THANG:
Mosey to the rock pile, grab a rock, and mosey to and onto the dock.
15 Rounds – do 15 rounds of the following exercises with the number of reps determined by the round number (e.g., Round 1 = 1 rep of each exercise, Round 5 = 5 reps of each exercise, Round 10 = 10 reps of each exercise and so on):
Merkins
Shoulder Press (with rock)
Curls (with rock)
Tricep Extensions (with rock)
Rows (with rock)
Squats (with rock)
Calf Raises (rock optional)
Dips
LBCs (4 ct) or Big Boy Sit-ups
American Hammers (4 ct)
Carolina Dry Docks
Burpees
After 5 rounds, run to the bathhouse and do 5 pull-ups and run back to the dock and pick up with the next round.
We made it through 11 rounds.
MARY:
No time for Mary thanks to that 11th round.
COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:
I found out I was Qing about 20 minutes before the workout, so I didn’t have time to come up with a deep and meaningful BOM (as if any of mine are deep and meaningful). But, I did have a Bible verse, which is really all you need.
“Be completely humble and gentle; be patient, bearing in one another with love.” Ephesians 4:2
So, be humble, gentle, patient, and loving each day. The world needs more humility, gentleness, patience, and love, especially now.
MOLESKIN:
Prayers for Blindside’s wife’s job interview on Monday, Ribbed’s wife’s recovery, and Mr. Jinxy’s recovery.
ANNOUNCEMENTS:
If there were any, then I forgot them.