November 24, 2020

THE SCENE:

Temperature was a balmy 42 degrees and the sun was just beginning to brighten the eastern sky as we closed our workout.

F3 WELCOME & DISCLAIMER

  • It’s 5:30, welcome to F3!
  • I am not a professional, the exercises planned are attempted at your own risk, so modify as necessary
  • Push yourself, but don’t hurt yourself

WARM-O-RAMA:

  • Side Straddle Hop (25 count)
  • Daisy Pickers (10 count)
  • Squats (20 count, down on 1, up on 3)
  • Windmills (10 count)
  • Arm Circles (10 count each way – 5 small, then 5 big)
  • Hillbillies (10 count)
  • Michael Phelps (10 count)

THA-THANG (on the baseball diamond at Sandlot – Toby Park):

  • Part 1:
    • Start at home plate with 10 murkins, then lunge walk to each base and complete 10 murkins at each until returning to home plate
    • Run once around the bases
    • Hold plank until all in (plank jacks as harder alternate)
  • Part 2:
    • Start at home plate with 10 jump squats, then crab walk to each base and complete 10 jump squats at each until returning to home plate
    • Run once around the bases
    • Hold plank until all in (plank jacks as harder alternate)
  • Part 3:
    • Start at home plate with 10 shoulder taps (2 is 1), then bear crawl to each base and complete 10 shoulder taps (2 is 1) at each until returning to home plate
    • Run once around the bases
    • Hold plank until all in (plank jacks as harder alternate)
  • Part 4:
    • Start at home plate with 10 side straddle hops, then side shuffle to each base and complete 10 side straddle hops at each until returning to home plate
    • Run once around the bases
    • Hold plank until all in (plank jacks as harder alternate)

Repeat above cycle but dropping by two reps after each cycle until time is up (approximately 6:08 AM)

MARY:

  • Box Cutters (15 count)
  • Bicycles (15 count)
  • Rotating plank to side plank (10 count down for each)

Repeat cycle, decreasing sets by 2 reps, until time is up

COUNT-OFF & NAME-O-RAMA:

PAX Count: 4 (Barnum, Dumpling, Gus, & Soybean)

CIRCLE OF TRUST/BOM:

Let’s make a particular effort this year to be thankful (it’s good to take some time to write a list down of specific things) because while it’s been a trying year, it has still been full of God’s goodness, and for believers we are filled with hope and are one year closer to seeing Jesus.

QIC:
Workout Date:
11-24-2020