HEAVY PT @ The Project
The Scene: 61, partly cloudy
Welcome/Disclaimer: (follow the leader) WELCOME F3: FITNESS, FELLOWSHIP, FAITH. Snaggletooth. NOT a professional – FREE workout – you are here of your own volition – modify/scale as needed. Cell phone in case of emergency.
WARM-UP
• Moroccan nightclub x7 – IC
• Tempo Squats x10 – IC
• Tempo Merkins x5 – IC
• Mountain Climbers x10 – IC
• Cherry picker x5 – IC
• MOSEY TO POOL WALL
• @Pool Wall – 5x Wall-up
• @Playground – 5x pull-up
• @Amphitheater – 5x boxjumps
MOSEY TO RECRUITING CENTER
The Thang:
5 Stations – 3 ROUNDS
Round 1
1. CMU Thrusters
2. CMU Lunges
3. CMU Tricep Extension
4. Tire Flips
5. Bear Crawl – TIMER
Round 2
1. CMU Kettleswing
2. CMU Squats
3. CMU Curls
4. Tire Flips
5. Run to parking island 5 burpees – run back + 5 burpees – TIMER
Round 3
1. Inverse Row on Pull-up bar
2. CMU Single-leg Squat
3. CMU Single-arm Row
4. Sledge hammer on Tire
5. Bernies down to end and back – TIMER
MERKIN CIRCLE
In a circle, Pax holds plank while 1 at a time does 1 merkin. When everyone does 1, add 1 merkin each round up to 5 and back down.
Mosey back to Shovel Flag.
Mary:
Pax choice – Flutter kicks, Freddy Mercury, Dolly, 10 BBs OYO – Sorry, no time for Basilisks, Biohack
COT –Hebrews 12:1-2 Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us. 2 We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. Because of the joy awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne.
Each man has his own race, the race of faith, to run that God has set before us. “We do this by keeping our eyes on Jesus…”