THE SCENE: 70 degrees and raining. Well it was when we started.
F3 WELCOME & DISCLAIMER: Yes all the right things
WARM-O-RAMA:
SSH, TN Rockin’ Chairs, Froggie Squats, Windmills, Tie-Fighters & Aussie Mountain Climbers.
THA-THANG:
The plan to workout in spaces around the Asylum were thwarted by the rain. So we started at the Pav-Lov with Matlock’s Leg Day Pyramid.
- 10 Pistol Squats
- 20 Weighted Step-Ups
- 30 Weighted Calf Raises
- 40 High Knee Jumps
- 50 Weighted Butt Touchers
- 75 SSH
- 50 Weighted Alternating Lunges
- 40 Rocky Balboas
- 30 Goblet Squats
- 20 Jump Squats
- 10 Bulgarian Split Squats
Phase II:
- Run up Baby Everest & do 3 Man-Makers
- 15 Table Rows
- 20 Big Boys
- 60 Calf Raises (20 Straight Ahead, 20 Toes Out, 20 Toes In)
- Balls to the Wall
- Then repeat Phase II from the top
Phase III:
- Run a lap around the Cloud
- Dante’s Core (2 times)
- 10 Hollow Rocks
- 10 V-Ups
- 10 Reverse Crunches
- 10 Seconds of Planks on Your Back (Keep your legs and arms off the ground for 10 seconds)
- Rest for 10 Seconds and Repeat
MARY:
No time for that.
COUNT-OFF & NAME-O-RAMA
5 HIMs came out to Labor through a workout on Labor Day (Hands, Rainbow, Matlock, Doublewide and Sawdust)
CIRCLE OF TRUST/BOM:
Exploring the lyrics of Casting Crowns’ song “Only Jesus” and the importance of making our legacy about working for God’s glory and not our own.
ANNOUNCEMENTS:
September 11th Stair Climb at 10:00 on 10-Sep-22. Family Picnic at Victor Ashe Park on 11-Sep-22.