Fitness. Fellowship. Faith.
THE THANG:
Briefest of Moseys over to the Toaster to grab some toys. CMUs all around except for Mayberry whose hands are too soft to handle the rough, abrasive concrete surface, so he grabbed his weight plate.
Mall walk the long way to the base of the Causeway, pausing for 20x weighted BBS about halfway.
We have one cardboard at each end of the causeway, each with 6 exercises. One pax at the top, one at the bottom and one in transition at all times.
TOP:
OHP
Curls
Tri Ext
Squat thrust
Lawn Mowers
Alpos
BOTTOM:
Up/Over Merkins
Twist Lunge
Weighted V-ups
American Hammers
Plankle Taps
SSH
Due to the length of the Causeway, this took the balance of the hour.
MARY: None today
ANNOUNCEMENTS: Monstar sister (in law? sorry I forget…) is with child. Congrats and prayers for safe carriage.
COT: Be well, do good work, and keep in touch.
WARMUP:
SSH, Cherry Pickers, Imperial Walkers, Self Huggers, BAC, BAC reverse, mosey uphill (10 four-count shoulder taps), mosey back
THE THANG:
12 Rounds around the AO with:
12 Merkins at corner one, 12 air squats at corner two, 12 four-count shoulder taps at corner three and 12 jump squats at corner four. Rinse and repeat with descending reps with each round (11, 10, 9, etc)
Partner up with a battle buddy:
200 uppercuts with a coupon; alternating strength work w/ one partner while the buddy sprints across the parking lot.
Mosey up the hill (10 merkins at the top); mosey back
200 overhead presses with coupons; one lifting and one running
MARY:
Hello Dolly
Scissor kicks
Bicycles
Hamstring/calf stretching
ANNOUNCEMENTS:
Please pray for a fellow F3 brother from NC that just lost his wife
COT:
Psalm 119:105. Keep in the Word and drive out the darkness.
WARMUP: stretching waiting on Q. Little of this, little of that…waiting on Q. No Q to be seen.
THE THANG:
Take a lap…
Baseline runs in tanning bed with interval workouts. Starting at 10 down by 2’s with sprints in between.
MARY:
ANNOUNCEMENTS:
COT: