THE SCENE: Cold 32 and clear
F3 WELCOME & DISCLAIMER exercises borrowed from link below
WARM-O-RAMA: 45 Minute Total Body Strength Workout without Equipment – Full Body Workout Routine for Women & Men – YouTube
Alternating cross arm w/ run in place IC, 3 Ct. Hip Hinge reach 3-way, Partial sqt with 1) butterfly stroke, 2) Morroccans, & 3) Manly Arm Rot (B) IC
THA-THANG:
Mosey to light pole
- 1 MIN Sumo Dead lifts (bottom 1/2 only)
- 1 MIN Bulgarian Split SQTS each side
- 1 MIN Hip Hinge ABD rollouts
- 3 CT Triple drop SQTS (SQT & reverse lunge each side)
- Mosey to track area
- SQTS with donkey kick 3 CT
- Hip-Ups x 20 (B)
- High Plank Row 4CT IC (alt arms)
- Run one lap around track and finish with stairs
- Staggered Mkn x 10 (B)
- ISO Biceps / triceps crusher x 30s (4 reps)
- Plaunches- hands turned bkwd plank and lean fwd / hold x 5 (HARD)
- Tricep Pop-Ups- High plank walk hands out, down to forearms & pop up
- Sky Diver pull ups- 3 CT IC x 10
- Pike MKNS- in CDD position, hands face each other, x 10 (pure hell)
- Run another lap around track
- Mosey to AO
MARY:
Pulse Absx 20, 4 CT Mtn Climbers, Seated Flutters which eventually turned into supine flutters, Jack Knifes 4CT (B) x 15, Hello Dollies x 20 IC, Gas Pumps x 20 IC, Supermans x 15 IC, Bridges x 10 IC, Tempo SQTS with a thrust (no eye contact) x 10 IC
COUNT-OFF & NAME-O-RAMA
Tuba, Fast, Simmons, Tractor, Natty
CIRCLE OF TRUST/BOM:
discussion on suicide, reaching out for help and noticing the signs
MOLESKIN:
Prayers for Herbie & Biohazard’s lonesomeness
ANNOUNCEMENTS:
The Lord’s Big Day is 10 days from now!