THE SCENE: Low humidity. Ideal temp.
F3 WELCOME & DISCLAIMER: added a rapid fire pre-workout name-o-rama and struggled to remember all 5 F3 Pillars
WARM-O-RAMA:
typical
THA-THANG:
EV.1 – PAX mosey’d to the upper field to complete the Ab Circuit below – 4 exercises; 4 sets per exercise before moving to the next; 30 seconds of work and 15 seconds of rest
1 – Elbow Plank 2 – Flutter Kick 3 – Full Range Freddie Merc 4 – Dead Bug / X-Up
EV.2 – 1-Mile Mosey around the perimeter greenway
EV.3 – Bleacher E.M.O.M – prescribed rep count for each exercise, every minute on the minute for 10 minutes
1 – High Stepper x 10 (2=1) 2 – Air Squat x 5 (10 for some) 3 – Imperial Walker x 10 (2=1)
- after the 10th minute – PAX scaled the bleacher and charged up the hill to the greenway, then mosey’d back to Field 1 for EV.4
EV.4 – Touchdowns – 4 rounds of the following – perform the rep-count of the round’s exercise on the end line of the field, then run to the other side of the field and do the same before running back to the start. Early finishers circle back for the Six
– Round 1 – 20 Merkins (Lunge to the Six)
– Round 2 – 15 Reverse Crunches (Bear Crawl to the Six)
– Round 3 – 10 Prisoner Get-Ups (Run to the Six)
– Round 4 – 5 Burpees (Encourage the Six)
MARY:
Group Merkins in Ring-of-Fire Format (3,2,1,1,2,3)
COUNT-OFF & NAME-O-RAMA
9 HIMs and a 2.0 (Champ)
CIRCLE OF TRUST/BOM:
Invite Christ into the areas of your life that are holding you back. That’s where He wants to be. Break the cycle.
MOLESKIN:
2 Corinthians 5:17 – Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.
ANNOUNCEMENTS:
July 2nd convergence at JUCO. No Truck Stop (or any other workouts) that day.