THE SCENE: 66°F, Cloudy and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x20 IC
- Merkins x10 IC
- Squats x10 IC
- Burpees x5 OYO
THA-THANG:
Mosey to the CMU pile
- CMU swings x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
- Supermans x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
- Push-ups x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
- American Hammers x20 (four count), then run up hill to pull-up bars, 5 let downs (negative pull-up)
- Plank jacks x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
- One leg squat x10 (each leg), then run up hill to pull-up bars, 5 let downs (negative pull-up)
Repeat
MARY:
- Quad stretch
- Runner stretch
- Pidgin stretch
- Plank
- Hand and leg up
- Switch to other side
- Flutter Kicks x36 IC
- LBC x30 IC
COUNT-OFF & NAME-O-RAMA
Guardrail, Dart Gun, Shrubbery, Lil’ Spice, Stitch, Stiff Arm, Data, Erector, Wheelchair, Room Service, Frenchie, Archie (QIC) -12
CIRCLE OF TRUST/BOM:
When your feeling tired, be inspired by this verse.
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
Hebrews 12:1-2 ESV
https://bible.com/bible/59/heb.12.1-2.ESV