March 26, 2019

25’s. Rinse and Repeat

THE SCENE:

44 and clear…moon was out, the guns were not far behind.

F3 WELCOME & DISCLAIMER

Disclaimed in full.
WARM-O-RAMA:

SSH x20IC

Imperial Walkers x20 IC

Arm Circles x 10 IC forwards and reverse

Temp Squats x 10IC

Merkins x 10 IC

THA-THANG:

Borrowed my workout this morning from another F3 PAX but can’t remember who/where.

25 of each exercise

  • ROUND ONE
  • Burpees
  • Overhead Squat with CMU
  • Flutter Kicks 4-count
  • Merkins
  • 20 count rest
  • ROUND TWO
  • Jump Squats
  • American Hammers 4-count
  • Jump Lunges
  • Imperial Walkers 4-count

Rinse and repeat

We did two more circuits, one AMRAP for 60 seconds, then AMRAP for 30 seconds.

MARY:

Aw Yeah’s x 12 each arm

20 WWI situps

COUNT-OFF & NAME-O-RAMA

Woody, Kudzu, Sparky, Weebelow, U-Rock, Speaker, Cheesesteak on Q

CIRCLE OF TRUST/BOM:

No matter what you believe, there are things outside of your own body that influence your behavior. According to the Bible in Ephesians 6, “Our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms.” There are lots of outsides forces trying to derail us. Lately, the M has been reminding me that my attitude could be better. Dinner time at our house with four 2.0’s feels like a futile exercise with more discipline, reprimand, and frustration than eating and enjoyment. But my struggle is really between my ears more than my hands. Let’s strive to have the right attitude as leaders in our communities.

MOLESKIN:

This was a rough workout. The propaganda-filled Rocky IV soundtrack got us through.

ANNOUNCEMENTS:
Crucible on Saturday….come for Kiwanis pancakes!