THE SCENE: Chilly mid 30’s
4ct SSH x 20 (IC); 4ct Tai Fighters x 10 (IC); Tempo Squat Jumps x 5 (IC)
Mosey toward practice field; stopped along the way for extra warm up; 10 merkins/10 SSHs/10 Rocky Balboas OYO; Rinse and Repeat for a couple rounds
Round 1: 8 cones form a circle roughly 25 yards across; Each cone has an exercise assigned to it; Pick battle buddies and a starting cone; HIM 1 takes a lap as fast as possible while HIM 2 does AMRAP of the exercise at that cone; HIM 1 swaps and does the exercise while HIM 2 takes a lap; the two then move to the next cone and rinse and repeat until all 8 cones completed; (Exercises: Merkins, Lunges, Hello Dollies, SSH, Carolina Dry Docks, Squat Jumps, Flutter Kicks, and Burpees).
Round 2: Flip carboard with exercises at each cone for a new set of exercises; Complete the Dora-Go-Round in same fashion as Round 1; (Exercises: Pickle Pounders, Side Squats, V-Ups, Snow Angels, Plank Jacks, Twinkle Toes, Superman, and Monkey Humpers).
Round 3: Same exercises from Round 2; Complete the Dora-Go-Round in solo style; At each cone do 25 single count reps and then run a lap; Move through all 8 cones.
Mosey back to AO
@Hurl had 39yo Birthday so we got in 39 Monkey Humpers (IC); Performed 6 De-motivators (start at 1 and work up); In honor of @Betty, we completed a few reps of Square Bears; Finished up with deep groin and hip flexor stretches, some Cherry Pickers, Downward Dogs, and Cobras.
CIRCLE OF TRUST/BOM:
Reflecting on the battle of Thermopylae and brave Spartans that stood in the gap to fend off the fierce Persian army. Encouraged the PAX to consider their battles and importance of being prepared for the spiritual warfare going on around them. Whether it is the battle for integrity when alone in front of a computer or the need for battle on our knees for our families and community, God’s Word and Prayer are our best weapons. The battle is coming, so we must be ready to fight.
Proverbs 27:17 “Iron sharpens iron”… F3 is a great training ground to prepare for the frontline battles we will definitely face.