Tag: Aladdin
Co-kraken
THE SCENE: perfect workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:
Carry 6 CMUs to upper lot
Kraken- run lap around after each exercise
stations
10 inch worms
30 squats
25 Merkins
20 Bobby Hurley’s
20 CMU American swings
30 dry docks
20 Russian dancers (1 per leg)
Bear crawl to center cone
25 CMU curl and press
Co Q Break for sprints and 10 struggling turtles x10
Return to AO
MARY:
Some flutter kicks
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:
Trusting God
Story of Joseph, when he found out that Mary was pregnant after he was engaged, was not his plan. He was confused, upset and I’m sure heartbroken. But God had a different plan for him. God‘s plans were way different than his. And God‘s plan is perfect. an angel came to Joseph, and let him know what his plan was. That he should stay with Mary and take her as his wife.
There’s been many times in my life where my plants have gone to the wayside, and God has shown me that he is in control and that he always knows more. Job example. Trust in God is not always easy, it may be confusing or tough. But we must trust God that he has a plan for our lives, and we must let him lead.
MOLESKIN:
Welcome to Skewer from the project! He made us do some much needed sprints.
ANNOUNCEMENTS:
Convergence on the 7th
It Was Paul’s Fault
THE SCENE: WE FINALLY SAW THE DADGUM MOON.
F3 WELCOME & DISCLAIMER Administered accordingly
WARM-O-RAMA:
SSH,Tempo Squats,Cherry Pickers, Gradycorns
THA-THANG:
Look: Y’all don’t realize that it was all Paul and Linda that broke up The Beatles. Yoko is wildly misunderstood and one of the greatest artists of the 20th Century. She gifted us some amazing songs and shared her husband’s (can’t remember his name) musical gifts with the world. You should all be thankful for her that he was able to continue on after Paul stole the band away and broke it up.
We had some Tabata at the Splash Pad benches to some Jingle Rock n’ Roll. 20 seconds of work, 10 seconds of rest, do it 8x then rest for a minute.
- Dips
- Step Ups
- CDDs
- Run from the splash pad, to the bath house, around stonehedge, then back to splashpad
- Imperial Walkers
- Merkins
- Lunges
Mosey to the bath house for 50 second wall sits, then watch YHC fall flat on his keister.
Mosey to Flagpole for a 30 sec plank.
Fellowship(TM) Mosey to the #shovelflag. Will request to start implementing Friendship Mosey in the future. Ask Blindside what that is.
MARY:
Nada.
COUNT-OFF & NAME-O-RAMA
11 PAX, No FnGs
CIRCLE OF TRUST/BOM:
Get your rest you animals. We can only be our best when we’re feeling our best.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
Burning those leftovers
THE SCENE: 34 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the upperparking lot. circle up for some windmills, merkins, squats and stretching
Mosey to the backbone hill with 10 burpees on the way
THA-THANG:
Starting at bottom of the hill
15 x merkins.
run to the top of the hill 15 x CDC
Run to Backbone 3 x pull up 5 x knee up
run back to the bottom. Rinse and repeat till the time is called
MARY:
@earmuffs led us in ab work and we finished with 10 more merkins.. cause we can.
CIRCLE OF TRUST/BOM:
Giving Tuesday. Make sure to give to your favorite charity!
MOLESKIN:
Get comfortable being uncomfortable. Whatever the pain is embrace it. Whether it is cold and rainy or running up that big ass hill. It will never get easier but you will become better. Embrace the suck. AYE!!!
ANNOUNCEMENTS:
Christmas party and parades this weekend. Sign-ups are on Slack. Make it a great day men!
Stolen Volvo? Just another Monday at The Equalizer.
THE SCENE: Met at bathhouse due to abandoned Volvo & the associated sheriff’s deputies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Windmills | SSH IC | Rockettes
- cherry pickers IC
THA-THANG:
- Bearmuda Triangle – THREE rounds, drop five reps on each round
- 20 Merkins, bear crawl to next corner
- 20 BBS, crawl bear to next corner
- 20 Squats, mosey to next corner
- Splash Pad – Playground – five rounds, drop reps each round, lunge back
- 25 Dips
- 25 Step-ups
- 25 V-ups
- Run to playground, perform 5 pull-ups, return to splash pad
COUNT-OFF & NAME-O-RAMA
PRAYER