THE SCENE: Temp in the low 50’s and oh the rain! Loved it!
F3 WELCOME & DISCLAIMER
No a professional, but the PAX looked like it this morning!
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 Peter Parker’s, 10 Spiderman (Peter Parker’s down at 6″), 15 imperial walker, 10 windmill
THA-THANG:
Mosey a short distance a line up for the Bataan Death March. This was slightly modified. The PAX at the back did 3 burpees instead of 5 and then ran to the front of the line (Indian run style run). Finish the march at the sophomore.
At the sophomore, it really started to pour down rain, so why not be on the ground for most of it (not an audible; it just worked out that way). Start with 20 merkins in the first corner and then Bernie Sanders up the hill. Lunge walk getting 10 lunges each leg. At the next corner, do 20 flutter kicks on a four count. At the final corner, do 10 burpees and then return to the beginning for one more round of the same.
Mosey toward the center of campus to the north parking lot of the area. Using the parking lot aisles as markers, do a burpee suicide. As Trolley pointed at, that is a very redundant title for a exercise! Suicide style, run to the first aisle and do 5 burpees, return to start, run to the second aisle and do 10 burpees, return to start, run to the third aisle and do 15 burpees, and then finish the suicide doing burpees at each aisle as you decrease the count.
Mosey to the center of campus and find a wall to assist with ATMs. Instead of traditional alternating shoulder taps, we did balls-to-the-walls shoulder taps. Whole different ball game!
- 10 balls-to-the-walls shoulder taps (in cadence)
- 10 temp merkins in cadence
- 10 fast merkins on your own
Continue the Bataan Death March back toward the AO launch point, but stop in the corner of the lot. We still got time for more! 20 squats in cadence and then line up for the Indian bear crawl. All PAX are holding plank while the one in the back is bear crawling to the front. We went down to a 6″ plank a couple of times during this and we completed 2 full rounds before the fun was over.
MARY:
I guess the Indian bear crawl was our Mary!
COUNT-OFF & NAME-O-RAMA
9 PAXs crushed it this morning!
CIRCLE OF TRUST/BOM:
“For what does it profit a man to gain the whole world, and forfeit his soul”, Mark 8:36, “The conclusion, when all has been heard, is: fear God and keep His commandments, because this applies to every person.” Ecc. 12:13
Focusing on or putting first the concerns and pleasures of this world will gain us nothing in the end. We would have received our full reward at the end of this life with no hope in the next. But this life is but a vapor (James 4:14 – not Paul, sorry!). Eternity is forever. So, keep our focus on God and keeping his commandments and we will have treasure in Heaven for eternity!
ANNOUNCEMENTS:
Mend house workout, Monday at 6:00 pm. Cleveland launch next Saturday.