Michael Jackson JAMS

THE SCENE:

58* and dark. Chilly enough that some wore longsleeves….and regretted it!

F3 WELCOME & DISCLAIMER

Done!


WARM-O-RAMA:

“Bad” by Michael Jackson led us into the gloom

SSH x20 IC

IW’s x20 IC

Arm Circles x10 IC forwards and reverse

Windmills x 11 IC

Merkins x5 IC

THA-THANG:

The Michael Jackson JAMS playlist included: Thriller, ABC, Don’t Stop til You Get Enough, The Way You Make Me Feel, Black or White, Billie Jean, Beat It, Shake Your Body Down to the Ground, Rock with You, and I Want You Back

Immediately after Warm-o-Rama a not-so-rogue track played. Though I thought all of the songs on playlist were by Michael Jackson, somehow “Tubthumping” by chumbawumba ended up in there! So we did burpees….I couldn’t help it. At least I didn’t want to.

JAMS workout – 20 Jump Lunges, Abs (Flutter kicks – 4 count), Merkins, and Squats. After each exercise, a quick mosey around the island. After finished each round of JAMS, IW’s as fast as possible (or with the rhythm of the Michael Jackson song playing) until all-in. 15 count between each set, total of 5 sets for 100 of each exercise.

We then broke into groups of 3. While one person did an exercise, the others did AMRAP of another exercise until all-in.

20 Merkins with AMRAP BBSUs

20 4-count Hello Dolly’s with AMRAP Plank Jacks

10 Burpees with AMRAP IW’s

One final round 20 Merkins with AMRAP BBSU’s

MARY:

Dealer’s Choice to Father Abraham, who picked ABC’s, which was brutal. Took us until time.

COUNT-OFF & NAME-O-RAMA

Handsy, Bottomless, One and Done, Father Abraham, Crayfish, Doc Hollywood, Scrppy Doo, Mudslide, Dewey, Easily Amused, Cheesesteak on Q

CIRCLE OF TRUST/BOM:

My M and the kids have been gone for a few days, so I’ve been on my own. It’s been great, and I’ve accelerated my fitness with 6 consecutive posts…but it’s not Monday to Saturday so no 345 for me, which is allllll goooood. But I know that when I reunite with them that my selfishness will be stronger than normal since I’ve been doing my own thing. Our goal as men should be to invest instead of be self-seeking.

Proverbs 24:10 is a verse I remember often, and have quoted often at F3. It says “If you faint in the day of adversity, your strength is small.” I’m convicted often about how just a little adversity makes me faint because sometimes I “faint” through my bad attitudes, harsh reactions, and lack of patience. But let’s make the joy of the Lord our strength (Nehemiah 8:10) so that we will not faint in adversity.

MOLESKIN:

Prayers for Scrappydoo to find a job, for John Kilzer’s family after his passing, and Four Eyes after his cut finger made him pass out.

ANNOUNCEMENTS:

Go get ’em today HIMs!

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