THE SCENE: 31 degrees with a forecasted 39. Clear skies. Crisp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together touch toes – 20 count; feet apart right, left, middle – 20 count each; Grady Corn IC x 5; LBAC IC x 5 both ways; Tempo Merkin IC x 5; Down Dog – 20 count; Tempo Squat; mosey to the Smokehouse for a CMU then line up on the bigger basketball court
THA-THANG:
Phase 1 – Cardio Tabata – 20 work, 10 rest, 3 sets of each exercise before moving to the next, 20 seconds intermission between exercises
Exercises: (1) Side Straddle Hops; (2) High Knees in place; (3) Front Jacks; (4) Jump Squats
Phase 2 – Neapolitan Merkin EMOM – 3 rounds, each consisting of 10 reps of each of 3 merkin varieties (total – 9 min EMOM). Run to the other side of the court and Bernie back to position after each set of 10 reps.
Merkin Varieties: Dip Merkin (hands placed on separate CMUs, chest dips into the space between the blocks before pushing back up); Standard Merkin; Derkin (feet on CMU, hands on the ground)
Example – PAX performs 10 Dip Merkins, runs to the other side of the court, Bernies back to position, and then rests. When the next minute starts he performs 10 Standard Merkins, runs, Bernies, rests…
At the end, 90 Merkins have been completed – 30 of each variety
Phase 3 – Descending Ladder – the number listed before each exercise indicates the rep count. Perform 10 all the way down to 1, then run across the court and through Smokehouse Gap before returning to position. Once back begin again, only starting one step lower than before.
Ladder –
10 – Windmills (2=1)
9 – Over Head Press
8 – Deadlift
7 – 21’s (7 low, 7 high, 7 full)
6 – Leg Hammers (2=1)
5 – Blockees
4 – Iron Mikes (2=1)
3 – Switch Climbers (2=1)
2 – Front Raises
1 – Burpee
MARY:
three quarters of a lap around the track followed by flutter kicks IC x 20 and 60 seconds of stretching at the AO
COUNT-OFF & NAME-O-RAMA
9 – Aladdin, School Zone, Subarine, Choir Boy, Snitch, Swimmies, Stripped, Mouthwash, Trunk
CIRCLE OF TRUST/BOM:
Psalm 27:13 – I remain confident of this: I will see the goodness of the Lord in the land of the living.
MOLESKIN:
You don’t have to wait until Heaven to experience God and all his glory, love, and care. He’s all around us.
ANNOUNCEMENTS:
CSAUP at Asylum on Saturday 2/26 – 6:30a start and 8:45a finish with food to follow. This event is 2.0 friendly, as long as they’re cool.
