THE SCENE
Crisp and cool
F3 Welcome and Disclaimer
THE THANG
COP
Michael Phelps IC x10
Windmills IC x10
Imperial Walker IC x15
Mountain Climbers IC x15
Plank Jacks IC x15
The Elvis Special IC x3 (From Plank, right hand up, right foot up, right foot down, right hand down, 2 merkins, repeat on left side)
Mosey to Everest.
Audibles along the way to keep the PAX nice and tight–and as a preview of what was to come: 20 LBS, 10 merkins, 10 squats
Circuit at the first light pole at the base of Everest.
Go for time: 5 minutes per round. Each round, drop 5 reps from each exercise. Start with 20 reps.
Round 1:
- LBS x20, then slow mosey to next light pole.
- Merkin x20, then slow mosey to next light pole.
- Squats x20, then SPRINT up Everest.
- Slow mosey back to 1st light pole.
Rinse and repeat for 5 minutes. Then 1 minute recovery. (The “1 minute recovery” turned into “Dealer’s Choice core work.”)
Round 2: Same as above, but x15 reps/exercise. Rinse and repeat for 5 minutes. Then 1 minute recovery. Challenge: try to complete the same number of laps as previous round.
Round 3: Same as above, but x10 reps/exercise. Rinse and repeat for 5 minutes. Then 1 minute recovery. Challenge: try to complete the same number of laps as previous round.
MOSEY SLOWLY BACK TO AO.
Audibles along the way to keep the PAX nice and tight: Al Gores, Lunges, Burpees.
MARY
LBS OYO x20 with Boat/Canoe at the end
Sun Dials OYO x20 with Boat/Canoe at the end
V-ups OYO x10 with Boat/Canoe at the end
COT
CountaRama, Name-a-Rama, BOM.
BOM
Train yourself to be obedient. The Father has good things in store for us. He wants you to be a part of the work He’s doing in the world.