Q: Z-Pack
PAX: Recoil (Blake Conley), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 3
WARMUP:
SSH
Windmills
Squat and Reach
Tie Fighters
Shoulders Taps
OH Claps
Raise the Roof
Michael Phelps
Tempo Merkins
Mountain Climbers
THE THANG:
Stairs and CMUs
Slowsey, carrying CMUs to our favorite parking lot at FCUMC, Friday Morning Lights!
At FML we did some CMU exercises. 45 seconds of work with a 10 second break.
1. Blockees
2. Curls
3. Decline Merkins
4. F. Kicks while pressing CMU
5. Lunges
6. Swings
We got in 3 rounds before running out of time, and between the rounds we climbed up and down a set of stairs 5 times. So, we did the stairs twice. We used the dad joke button several times and listened to some tunes. Also! my playlist included Tubthumper (burpee song) and Bring Sally Up (Merkins). If one of these songs came on we would pause the workout and burpee or Merkin or both if we got lucky. Unfortunately, neither song popped up during the workout :disappointed: .
MARY:
Nope, ran out of time.
ANNOUNCEMENTS:
– Haw Ridge 3-27-2026
– Slack is migrating to F3 Nation Slack, which apparently is what Clinch Valley has now. So check that out. The change happens this month or next month, I think.
– Quacken vs. Brickyard ultimate football next month
– Some kind of Go Ruck event soon, check the main channel and announcements channel. Lizzy will know.
COT:
Psalm 23 – a soothing balm for your soul. You have a loving God who will shepherd your soul. He will lead your spirit to cool refreshing waters and lush pastures. Trust in him.