Cardio & Strength

THE SCENE:
A crisp, cold mid to low 30’s Tuesday morning with cold icy frost covering the grass.

F3 WELCOME & DISCLAIMER

No FNGs.  Everyone consented to the following:  Non professional Q, workout at their own risk, be mindful of individual injury history and modified exercises as needed for a safe and enjoyable workout session.
WARM-O-RAMA:

All of the following in cadence:

SSH 20x, arm circles (forward 10x/backwards 10x), daisy pickers 10x

THA-THANG:
Mosey’ed over to the Berm’s park gym/fitness area and perform 15 minute AMRAP of:  5 pull-ups, 10 archer push-ups, 15 prone supermans.

Then mosey’ed over to the large field w/ CMUs.  Paxs paired up and performed the following exercises for cumulative total between the both paxs:

150 CMU shoulder press

200 Derkins

200 big boy sit ups

300 CMU swings

While 1 pax exercised the other pax did burpee-cides:  3 burpees @ 10 yds, 2 burpees @ 20 yds, 1 burpee @ 1 yd

MARY:
low plank till time.

COUNT-OFF & NAME-O-RAMA:
11

CIRCLE OF TRUST/BOM:
Continued my message for the month to remember what this time of year is truly about.  A personal reflection about yourself in preparation and longing for our Lord’s coming in addition to seeking His boundless and infinite Mercy.

MOLESKIN:
n/a

ANNOUNCEMENTS:
n/a