F3 Q – 3.28.23
- Asylum PM AO
- 5:45pm – 6:30pm
- Steam on Q
- Accelerate You vs. You – March Metric Workout
[ Warm o Rama ]
- 3-5 minutes
[ The Thang ]
March Metric Workout
- Start the timer
- All PAX perform each exercise for 1 full minute (no rest interval between sets)
- Immediately following the 10th exercise (CMU deadlifts) (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps)
- You will keep track of the TOTAL number of reps (cumulative) for each exercise below
- Duration: 15 minutes
- Exercises
- 1-minute of CMU OHP
- 1-minute of CMU Goblet Squats
- 1-minute of CMU Bent Over Rows
- 1-minute of CMU BBS
- 1-minute of CMU Biceps curls
- 1-minute of CMU Lunges
- 1-minute of Derkins (feet elevated on CMU)
- 1-minute of CMU LBCs
- 1-minute of CMU Triceps extension
- 1-minute of CMU Deadlifts
- 5-minutes of CMU Thrusters
Crispr recorded 1st Round # of reps
Rest 3 minutes.
Repeat the full routine – starting over with your rep count. Total duration: 30 minutes.
Submit BOTH scores – Round 1 reps and Round 2 reps (scored individually, not cumulatively).
Enter your times and reps on THIS FORM.
[ Mary ]
Stretched for the last 60 seconds
[ COT ]
- # off – 16
- FNGs? – 0
- Name o Rama
- Pusher, Pluto, Rooney, Sparkler, Z-Bone, Lillydipper, Onstar, Crispr, Cheetah Boy, Steam, Flashback, Red Card, Abacus, Switchgrass, Down Under, Swimmies
- Word
Pray for Nashville’s shooting victims. This morning at a small group I’m a part of one of the older guys said that you were going to see a lot of blame start to happen because of this weather it is gun control or stuff about the shooter, being transgender or the lack of security, and all this stuff. But really what it is, is that we live in a fallen world and its sin.
Do we need better precautions and things in place to protect our kids and be more responsible as citizens of this earth? Absolutely but we need Jesus even more.
Check out these powerful lyrics, from the song “Never Let Go” by Seventh Day Slumber. I was listening to this on the way to the workout tonight and these lyrics hit really hard:
Even though I walk through the valley of the shadow of deathYour perfect love is casting out fear And even when I’m caught in the middle of the storms of this life I won’t turn back I know You are nearAnd I will fear no evilFor my God is with me And if my God is with me Whom then shall I fear? Whom then shall I fear?Oh no, You never let goThrough the calm and through the storm Oh no, You never let go In every high and every low Oh no, You never let go Lord, You never let go of meAnd I can see a light that is coming for the heart that holds onA glorious light beyond all compare And there will be an end to these troubles But until that day comes We’ll live to know You here on the earth
Listen to “Never Let Go” on Spotify