THE SCENE: Mid to upper 60’s. You know, a little pre-summer Spring weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Side Straddle Hop x30 IC
- Tempo Squat x10 IC
- Cherry Picker x5 IC
- Nancy Kerrigan x10 forward IC
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- x10 backward IC
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- Mountain Goats x15 IC
- Booyah! Merkin x10 OYO w/ partner
- Moroccan Nightclub x50 (awwwyeah!) IC *It’s a whole other exercise after rep count 25*
- Mucho Chesto
- Merkin x10 OYO
- Werkin x10 OYO
- Diamonds x10 OYO
- Staggered Left Merkin x10
- Staggered Right Merkin x10
- Mosey around parking lot, then repeat above set for a total of 100 merkins
THA-THANG:
Mosey from AO to the back right corner of Maple Street Biscuit building
Read Joshua 6:1-5
Walls of Jericho (7 exercises, 7 reps, 7 laps)
- Squat Jumps x7 OYO
- Freddy Mercury 4ct. x7 OYO
- Star Jumps x7 OYO
- Lunges x7 ea. leg OYO
- London Bridge aka Dirty Hookup 4ct x7 OYO
- Groiners x7 OYO
- Carolina Dry Docks x7 OYO
After completing exercises hold Al Gore until 6 is up, then mosey around entire building as a group. That’s one lap. We did 7. After each lap, we placed a letter into the cut out to spell out J-E-R-I-C-H-O. When we finished all 7 laps, we let out a battle cry. Walls didn’t crumble, but we did forget to bring our trumpets, so…
Mosey back to AO.
MARY:
Gas Pump 4ct. x10 IC
Not-So Lazy Boys (Hold 15 sec middle, lean right & back to middle for 15 sec, lean left & back to middle for 15 more sec)
COUNT-OFF & NAME-O-RAMA
9 HIMs: Spotter, Judge Judy, Rocket, Cheatsheet, Trolley, 5K, Booster, Archie, Guano
CIRCLE OF TRUST/BOM:
Read Joshua 6:20
Remember that God is faithful no matter what. Sometimes our having faith in him doesn’t look like or appear that it makes a whole lot of sense. God told Joshua to run around a city and blow horns day after day. However, even when some things can be difficult or confusing, God is still in control and is faithful.
MOLESKIN:
Pray for Cheatsheet’s daughter Willow and Trolley’s wife Tony.
ANNOUNCEMENTS:
Upcoming joint workout at the Asylum for Memorial Day.