THE SCENE: Low 70s? I honestly can’t remember, wasn’t too humid though. Every day is a perfect day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 3 point merkins
- Tempo squat
- Manly arm rotations
- Hillbilly
- SSH
THA-THANG:
Mosey to Preacher lot, pair up.
Partner A alternates between 10 rock curls and 10 side raises with rock, partner B runs to opposite side of lot for exercises. Stop at half way cone for 2 burpees going each direction. Flapjack. Exercises:
- 20 merkins
- 15 jump squats
- 20 big boys
- 20 Freddy Mercury
- 20 hand release merkins
Mosey back to lot just across train tracks for chest day. Start under bridge, 15 wide merkins, run to curb for 15 ranger merkins, run back to bridge for 15 diamond merkins. Plank and wait for everyone to finish. Rinse and repeat for a second round.
Mosey back to start point and everyone grab a bench. 10 step ups (modified from box jumps for safety because of the wet benches), then 15 squats and sprint a circle around the lights. Rinse and repeat for a second round.
MARY:
Reverse crunches
American Hammers
Hello Dolly
COUNT-OFF & NAME-O-RAMA
Perfect 7: G6, Clark, Orkin, Swanson, Operation, Passport, Abort
CIRCLE OF TRUST/BOM:
Inertia – a property of matter by which it continues in its existing state of rest or uniform motion in a straight line, unless that state is changed by an external force. This past Saturday I had a lot to do after the workout, so I intended to rest a bit before I had to go to work. I decided to re-hang some curtains that were removed to repair my bedroom wall. Then I was going to rest. When I finished doing that, my M was doing the dishes so I thought I’d go clean the main bathroom in the house. Then the other bathroom. Then swept and helped vacuum… before I knew it we had somewhat accidentally cleaned the house. But because we were in motion, we stayed that way.
This tied in to the Q Source this week after listening to the 43 Feet podcast. You don’t try to convince a man to buy an F3 shirt, slap a sticker on his car and post 5 times a week right off the bat. You ask if he wants to come join a workout, one time. But what you’ve set in motion is the chance for that outcome. Just make sure you don’t let rest be the state you’re in. Always have even a small amount of movement towards your physical, relational or spiritual desired state. And keep it rolling.