January 18, 2018

Field Work & Tabata

Lair, Uncategorized, Weekday

 

THE SCENE: Single digits; quiet/still air; snow and ice on ground

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Side straddle hops
Merkins
Split Squats
Spiderman mountain climbers
Squats, Sumo Squats
Body Builders

THA-THANG:
Mozy around lake and up to snow-covered turf field

Round 1 – Partner Set
While partner A chips away at team reps, partner B sprints 100 yds to end of field & jogs back to where partner A is…rotate until reps complete. 

  • Body Builders X 50
  • Merkins X 100
  • Squats X 200

    Interlude

    Sprints X 2 with line hops in between


    Round 2 – Relay Race
    Split PAX up into two teams. Each team member completes exercise until the entire team finishes. The first team to finish wins and losing team does penalty burpees.

  • Bear Crawl
  • Broad Jump
  • Karaoke


    HIIT (TABATA) FINISHER:

  • Shoulder taps
  • Squat jumps
  • American hammers
  • Stargazer (QIC had mercy)
  • Merkins
  • Air punches

COUNT-OFF & NAME-O-RAMA
4 | O Positive, C-Lo, Captian Obvious

CIRCLE OF TRUST/BOM:

Encourage=to inspire with courage, spirit, or confidence

In the Bible, names carry weight and are often loaded with meaning. Scripture tells of a Christian missionary/evangelist named “Barnabas” which “is translated Son of Encouragement” (Acts 4:36). We’re not told exactly why he was named that, but it is clear he incredibly generous and was a trusty fellow worker to Paul and others in the kingdom. There are people all around us who need a fresh dose of encouragement. Our actions inspire others (including posting at F3). Our words have the power to breathe new life into languishing hearts. Look for the depressed, the deflated, and the distracted around us–be a Barnabas–a Son of Encouragement.

MOLESKIN:
The FAB four did the thang with confidence. Hard working group paid off for a legit cardio blast on a very cold and icy morning. The rhythm of the workout felt good and the finisher sealed the deal.

ANNOUNCEMENTS:
Prayers for Soybean’s mother, Captain Obvious sister-in-law, Bruce’s wife, among others.

Tags: , , ,