THE SCENE: Wet with frequent lightning and thunder right up until go-time, when it all dissipated to provide us with a perfect 40 minute window of mostly rainless workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20; feet together touch toes 20-seconds; LBAC IC x 5 each way; grab a CMU and mosey across towards the Thunderdome
THA-THANG:
EV.1 – Abs Circuit – 4 exercises > 30 seconds of work / 15 seconds of rest > 4 sets of each before moving to the next > 20 seconds recovery between exercises
1 – Elbow Plank
2 – Flutter Kick
3 – Freddie Mercury w/ full range of motion (we turned the FM into an actual ab exercise instead of a race to see how quickly one can turn his neck back and forth – in standard BBS position, the left foot is raised until the knee meets the right elbow. Shoulders and foot are then returned all the way back to the ground before switching sides).
4 – Dead Bug
EV.2 – CMU Circuit – (performed at the center circle of the Thunderdome) 8 exercises > 20 seconds of work / 10 seconds of rest > 5 sets of each before moving to the next > 30 seconds to jog to the baseline of the Thunderdome and Bernie back to your CMU
1 – Curl
2 – Toe Tap Block-Overs
3 – Thrusters
4 – Burpee Block-Overs
5 – Single-Arm Shoulder Press (sitting or standing)
6 – Deadlifts
7 – American Hammers w/ CMU
8 – Hip to Halo
MARY:
Booked it back to the AO w/ CMU’s to make it on time
COUNT-OFF & NAME-O-RAMA
5 total with 2 early departures for “meetings”
CIRCLE OF TRUST/BOM:
1 – make Easter meaningful this year. The culmination of events that occurred on this week so many years ago is the most important happening in all of human history. Don’t overlook it. Understand and appreciate the sacrifice that was made, and consider Jesus’s invitation to “come to me”.
2 – Big props to all the Men who’ve toughed it out through the winter months. As the temps increase so will the size of the COT. Give yourself a pat on the back if you’ve maintained consistency throughout the cold season.
MOLESKIN:
Matthew 11: 28-30 – Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.
ANNOUNCEMENTS:
The Flag is being passed at The Equalizer this Friday, April 15th, at 0530. Be there.