August 17, 2020

Berm preps for Ironpax

Ironpax challenge is only 2 weeks away, time to get to work!

THE SCENE: 
Glorious gloom! It was darker than I expected and the temp was very pleasant for getting down to work.

F3 WELCOME & DISCLAIMER – done.

WARM-O-RAMA:
  10 SSH, Motivators, 10 Imperial Walkers, 10 Hillbillies, 10 Daisy Pickers

THA-THANG:  15 minute exercise set, AMRAP
5 blockees, short jog
10 thrusters, short jog
15 cmu jump overs, short jog
20 big boi situps, short jog
25 curls, short jog

2 minutes of core work alternating boat and superman

15 minute exercise set, AMRAP
5 blockees, short jog
10 thrusters, short jog
15 cmu jump overs, short jog
20 cmu kettle bell swings, short jog
25 curls, short jog

2 minutes of core work alternating boat and superman

MARY:
 some Mary was included in the bc with alternating boat and superman

COUNT-OFF & NAME-O-RAMA:
 5 veteran PAX Snookie, Laettner, Mudpants, Big Top, Photoshop

CIRCLE OF TRUST/BOM:
  Romans 5:3, Not only that but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
We pray today for all the students who will be returning to some form of education in the next week or two.  We pray for all the teachers and administrators who will be working to teach students during these difficult days.

ANNOUNCEMENTS:
 Wednesday August 19 we celebrate the 3rd Anniversary of F3 in Memphis.  Come join us at the original AO, the Bermuda Triangle, to celebrate this special occasion.

 

QIC:
Big Top
Workout Date:
08-17-2020