THE SCENE: Overcast, 40°F, Feels like 38°F, Humidity 95%, Wind 3mph from SSE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH 25x
- Manly Arm Rotations 10x forwards and backwards
- Little of this, little of that
- Squats 20x
- Burpees 10x
THA-THANG:
Mosey around the parking lot to the covered entry of the school
4 rounds
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Single-leg squat 15x
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Single leg Romanian deadlift 15x – stand on one leg, bend forward from hips, keeping your standing leg straight, opposite hand travels to standing foot
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Lunge 15 x
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Single-leg Glute bridge 12x
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Side plank 30sec
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Supermans 15x
10 Manmakers
3 rounds
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Lying hip clam 20x – Lie on your side with your knees slightly bent and one leg resting on top of the other. Raise your top knee as high as you can, pause, then lower back to the start. Complete all the reps on one side, then switch and do it on the other side.
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Squat 20x
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Clock Lunge – Right leg Forward, Right leg side, Right leg back, Left leg Back, Left leg side, Left leg forward
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Box Jumps 10x
MARY:
- Flutter Kicks 25x
- Cap. Thors 5x
- Hello Dolly 25x
- Circle of pain merkin style
- Imperial squat walkers till time
COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Natty
CIRCLE OF TRUST/BOM:
And if one can overpower him who is alone, two can resist him. A cord of three strands is not quickly torn apart.
Ecclesiastes 4:12 NASB
We need a group of men in our lives that can help hold us up when we are weak. We must be in a proximate and persistent relationship with these men to provide the strength when needed. If you don’t have a shieldlock established, start working on it now.
MOLESKIN:
ANNOUNCEMENTS: