- THE SCENE: Shamrock. Weather high 30’s clear morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: - 20 X SSH
- 10 X Merkins
- 15 X Forward Baby Arm Circles
- 16 X Reverse Baby Arm Circles (apparently I lost count)
- 10 X Tempo Squats
THA-THANG:
The workout was a Tabata Timed workout with :40 seconds of workout at :20 seconds of rest 3 sets of each exercise. The exercises listed below were a mixture of FiA workouts “borrowed” from my wife “Rapking,” and F3 staples. I had a random list of music playing so that when a song mentions men we would do a workout from the F3 side. When the music mentions women in the song we did a FiA workout. The only exception was Aerosmiths “Dude Looks Like a Lady” this song was the wild card and you could pick any exercise to complete. Some of the songs were “Man I feel Like a Woman,” “Girls Just Wanna Have Fun,” and “Watta Man.”
F3 List
- Merkins
- Curls
- Overhead Press
- Big Boy Sit-up
- Snow Angels
- Tricep Press
FiA List
- Goblet Squats
- Freddy Mercury
- Plank
- Flutter Kicks
- Calf Raises
- Lunges
MARY:
10 X Little Baby Crunches
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The message in the workout is to not assume that a female workout is less intense or not as effective as a male workout. This message should be carried over in common life as well, and to never take for granted the importance of your partners role in a relationship. A relationship should not be dominated by one person and instead needs to be a team effort with equal input and contribution. Also today is the start of Lent for most faiths and is practiced by many. Always remember to never take the women in your life for granted and to treat them with the utmost respect just as a HIM should, but also don’t assume that the females are the weaker sex, the workout should be an indication of just how strong most women in our lives can be.
MOLESKIN:
We did say a prayer for Mermaid’s and Anchorman’s friends who are both going through major medical issues in their life. We prayed to keep them and their family strong during this very stressful time in their life.