THE SCENE: Wet and Rainy…. and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Reach for the sky
- Let it hang
- left over right/right over left
- baby arm circle forward/back
- tempo squat
- tempo merkin
THA-THANG:
Mosey to Jucmanjaro. Simplified the workout since it’s so rainy and I can’t write with chalk on the mountain.
Start at the bottom and do either 15 SSHs or 15 squats
Run to the first hash mark and do one of the hash exercises 10 Burpees, 20 Merkins, or 30 BBS.
Run back to the bottom and do the bottom choice.
Run to the second hash mark and choose again. Repeat at a higher hash mark each trip up the mountain.
We repeated 8 times to reach the first turn about up the mountain.
Head back toward the flag and stop and do some work behind the maple street strip.
- Dips on the rail
- Curls x 30
- Shoulder Press x 30
- Tricep extensions x 30
Head down to the flag parking lot.
Do some cool-down suicides.
- 100% to the first line
- 75% to the second line
- 50% to the third line
- 50% to the last line
Finish with some 21s.
Squats and flutter kicks.
MARY:
None
CIRCLE OF TRUST/BOM:
Heb 10:24
And let us consider how to stir up one another to love and good works.
My pastor was talking about this passage recently and thought I’d share some encouragement.
We’re all pretty good at encouraging each other to work out. That’s why we’re out this morning putting in some good work. But don’t forget other aspects of life. Family, Church, finances, work, etc. Consider how to encourage each other in these areas.
I encourage everyone to make a plan, consider their friends and family, and how they can stir each other up.
ANNOUNCEMENTS:
CSAUP Saturday