Don’t be A.L.A.R.M’d… wait no… Yeah be A.L.A.R.M’d!!
THE SCENE:
Dark and rainy. YHC was the only one at the Cockpit at 0528. Would he, once again, be flying solo just cause of a little water? (Calling you out, pilots.) Feeling a little bit “sad panda” until a dedicated & motivated Tree Hugger rolled up in that jank ready to git it!
F3 WELCOME & DISCLAIMER
Sure
WARM-O-RAMA:
SSH x20IC
ISW x10IC
Arm Circle x10IC & reverse
A few sets of Quick Feet/High Knees
THA-THANG:
Did some A.L.A.R.M circuits with some modified Bruce Lee routines inserted in between each circuit.
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- ALARM 1
Shoulder Press x20
Lunge x20
LBC x30
Suicides
Merkin x20
- ALARM 1
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- Bruce Lee Circuit
1. ???????? ???? (20 reps of each exercise without rest between)
2. Leg raises
3. Freddy Mercury
4. Heel Touches
5. Crunchy Frog
6. Baby makers
- Bruce Lee Circuit
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- ALARM 2
CMU Curls x50
Squats x20
Reverse Crunch x15
Suicides
Derkins x20
- ALARM 2
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- Repeat Bruce Lee circuit
- ALARM 3
CMU Overhead Tris x20
Jump Squat x15 OYO
Pickle Pounders x20IC
Suicides
Wide Merkin x20
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MARY:
Nope.
COUNT-OFF & NAME-O-RAMA
Tree Huger, Soulja Boy
CIRCLE OF TRUST/BOM:
YHC shared some recent struggles and asked for prayer concerning a lack of conflict resolution in my household lately. conflict resolution is the first step in forgiveness. Forgiveness without resolution will often be superficial and result in grudges later down the road.
MOLESKIN:
Welcome back Tree Hugger.
ANNOUNCEMENTS: