THE THANG
- SSH x20 (IC)
- Cherry Pickers 4 count x 15
- Imperial Walkers 4 count x20
Carolina Dry Docks
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Sprint ->
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Big Boys
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Burpees
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<- Sprint
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Superman/Swim
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Plank Jacks
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Sprint->
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Flutter Kicks
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MARY
Fitness. Fellowship. Faith.
THE THANG
Carolina Dry Docks
|
Sprint ->
|
Big Boys
|
Burpees
|
<- Sprint
|
Superman/Swim
|
Plank Jacks
|
Sprint->
|
Flutter Kicks
|
MARY
F3 Welcome & Disclaimer
5:30 COT
Mosey Lower Parking Lot and grab CMU’s – Partner up
Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:
Merkins and Curls
4 Corner Escalator – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats
Aiken Legs
Aborama
James 1:19 Know this, my beloved brothers: let every person be quick to listen, slow to speak, slow to anger;
F3 Welcome & Disclaimer
Warm up:
Big Arm Circles
Al Gore 10 count
Michael Phelps x10 IC
Imperial Walkers x20 IC
Moroccan Nightclub x10 IC
Squat x10 IC (SLOW)
The Thang
Mosey to coupon pile. Pick your poison – 1 CMU or 2 bricks.
#CINDY: AMRAP. 20 minutes: 5 pullups, 10 merkins, & 15 squats
Split into 3 groups to start. You don’t have to stay with your group.
Do the pullups in the baseball dugouts.
Do the merkins in the pavilion.
Do the squats by the flag.
Your CMU travels with you.
GO HARD.
Mosey to Cardiac Hill with CMU.
Do Modified man maker at the bottom (?) x10
Then sprint to first turn. Walk back.
Rinse and repeat for 5 minutes.
Mosey back to AO and return the CMUs.
COT / BOM
F3 Welcome & Disclaimer
BLIMPS:
5 Burpees
10 Lunges each leg
15 Imperial Walkers
20 Mericans
25 Plack Jacks
30 Squats
4 CORNERS:
PAX separates in the 4 corners of the parking lot. There was 1 exercise in each corner. When traveling East and West the PAX Bear Crawled to the next station. When traveling North and South the PAX crab walked to the next station. After the 4th station the PAX back peddled the hill.
1st Corner 10 Dive bombers
2nd Corner 20 180 Squat Jumps
3rd Corner 10 Burpees
4th Corner 20 Jumping lunges
BLIMPS:
5 Burpees
10 Lunges each leg
15 Imperial Walkers
20 Mericans
25 Plack Jacks
30 Squats
Mosey to the Playground parking lot and partner up for DORA: Pax 1 One began working on the exercise while Pax 2 ran a lap around the parking lot. Rinse and repeat until the reps were complete.
75 Mtn Climbers
100 Jump Squats
200 Hip Thrusters
Mosey back to the AO and circle up:
Boat Canoe
12 Double leg circles, clockwise, then counterclockwise
12 Single leg circles, rotate in, then rotate out.
BOM:
1 Timothy 4:8 “ or while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”
Make sure that you have a full spiritual tank to pour out to your family, neighbors and co workers. We are not designed to live this life in our own strength. Quickbooks revealed how he could recall exactly how many F3 workouts he did last year but was really convicted about how he has not pursued the Lord with even half the same vigor.
God desires relationship with us and that we might pursue him. We must give him time to have a relationship with him.
Isaiah 55:6 “Seek the LORD while he may be found; call upon him while he is near;