THE SCENE: cold and drizzling
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry picker x5, butt-kickers, high knees, lunges.
THA-THANG:
Mosey to base of Matterhorn.
Had 5 cones going up the mountain. At each cone, PAX would do merkins, box-cutters, and jump squats.
- 5 of each at first cone, back to base.
- 5 at first cone, 10 at second cone, back to base
- 5 at first cone, 10 at second, 15 at third, back to base
- 5 at first, 10 at second, 15 at third, 20 at fourth, back to base
- 5, 10, 15, 20, 25 at 5th cone, back to base.
Indian run back to AO.
By the end of the workout, PAX ran about 2.5 miles and did 175 merkins, 175 box-cutters, and 175 jump squats.
MARY:
Side crunches on a 4-count IC (10 each side)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Exodus 2:23-25 — 23 oDuring those many days the king of Egypt died, and the people of Israel pgroanedbecause of their slavery and cried out for help. qTheir cry for rescue from slavery cameup to God. 24 And rGod heard their groaning, and God sremembered his covenant withtAbraham, with Isaac, and with Jacob. 25 God usaw the people of Israel—and Godvknew.
The people only played one part — they cried out for help. God did the rest. He heard. He remembered. He saw. He knew.
MOLESKIN:
Watch out for cars. Maybe shorten the Q to 4 cones next time instead of 5.