Circuits @ The Berm

THE SCENE: Pleasantly cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills IC x 15

Imperial Walkers IC x 15

Baby Arm Circles IC x15

Reverse Baby Arm Circles IC x 15

30 seconds to stretch what you need to.

THA-THANG:
Circuits are fun!

Circuit 1:

25 Merkins

20 Burpees

15 8-count Body Builders

Repeat three times, less five of each exercise each time around.

Total Merkins: 60

Total Burpees: 45

Total Body Builders: 30

Circuit 2:

All with the newest and shiniest coupons in all of F3 Memphis courtesy of Yardsale

30 Rows

30 Curls

30 Overhead Presses

30 Skull Crushers

Repeat four times, less five of each exercise each time around.

Total Rows, Curls, Overhead Presses, & Skull Crushers: 90 of each

YHQ had a third circuit for the legs, but decided a half mile run around the running trail followed by a sprint across the soccer field would be more enjoyable. YHQ somewhat regrets the decision.

MARY:
Plank till Endex (about 1 minute)

COUNT-OFF & NAME-O-RAMA

7 total Pax: Bruce, Flatland, Judah, Lipton, Snookie, Tomb Raider, Yardsale,

CIRCLE OF TRUST/BOM:
God is great. God is good. In the first four verses of Jonah we see a great city, a great storm, a great wind, and a great fish. Yet God judges and controls them all.

MOLESKIN:
Thanks for Tomb Raider for reminding YHC he was on Q. Otherwise, YHC’s default workout when he is unprepared is a good old Laz Bear-Burp 45 minutes of getting better. Lots of mumble chatter.

ANNOUNCEMENTS:
VAPE was yesterday. Sorry if you missed it.

Crucible challenge in March involving 14 miles of running and 80 minutes of beat downs. You know you want to.

Equinox is in full swing. Jump in if you haven’t.