December 27, 2019

Burpees, CMU Thrusters

THE SCENE: The Sandlot. 47 degrees, perfect.

F3 WELCOME & DISCLAIMER

We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion. 

WARM-O-RAMA:

SSH, Squats, Imperial Walker, Daisy Picker, Merkins, Squats, stretch.

CMU carry to bleachers. 

Wait for six, plank or flutter kick. 

CMU carry to skatepark. 

Oyo: 

5 rounds of ten each, burpee get overs, CMU thrusters. (Modify burpee box jumps, or just burpees)(modify 40 rows, or modify CMU swings)

Wait for six: rounds of 5 absolutions, 10 CMU swings, 15 overhead press. 

All complete a round or two together. 

CMU carry back to startex. 

Shortened Dora 1,2,3:

P1 exercise, P2 cross parking lot and back (but can’t run forward).

One round each of: 

Sit Ups, Merkins, Squats.

Mary: 

Side dips, groiners, flutter kick. 

COT: 

Psalm 8 – We get to practice having Dominion over what God created and put us in charge of. Causes me to feel humility and also like I better do a good job. Yesterday I felt this when I got my kids to help clean off vine clippings from our chain link fence. Dominion says, vines be damned. I feel this when I think about vacant houses, should be able to help others keep their homes. Very humbled that Good would make something incredible and then put us in charge of it. 


QIC:
Four Eyes
Workout Date:
12-24-2019