58* and dark. Chilly enough that some wore longsleeves….and regretted it!
F3 WELCOME & DISCLAIMER
“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
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
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.
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.
Go get ’em today HIMs!