November 28, 2018

Global Warming

Levee, Uncategorized, Weekday

THE SCENE: Crisp 27 degrees under beautifully clear Germantown skies

F3 WELCOME & DISCLAIMER:

I am not a professional and you excersise at your own risk, you know your limits.  Don’t hurt yourself, I am not responsible for you.  You are a responsible adult.

WARM-O-RAMA:

  1. The windmill IC x 15
  2. The hamstring stretch seated each leg(10 count descend together)
  3. Quadriceps Standing each leg(10 count descend together)
  4. Forward Lunge and hold it each leg(10 count descend together) feel the stretch
  5. Squats Slow IC x 15
  6. The Goofball x 15 IC

THA-THANG

  1. Phase 1
    • Run ¼ mile
    • Bear crawl till others catch up
    • Run ¼ mile
    • Crab walk till others catch up
    • Run ¼ mile
    • hold side plank until others catch up
    • Run ¼ mile
    • Lunge til others catch up
  2. Phase 2
    • Jacob’s Ladder
      • Run up hill
      • Do 1 burpee
      • Run up hill
      • Do 2 burpee
      • Run up hill
      • Do 3 burpee
      • etc…… up to 7 burbees
  3. Phase 3
    • Global Warming (al gore in a counterclockwise direction, Q or pax calls out exersize and reps, recover and al gore clockwise repeat)
      • Merkins x 10
      • Pax choice- Burpeesx5
      • Pax choice-Big boy sit upsx15
      • Pax choice- Monkey Humpersx10
  4. Phase 4
    • Mosey
    • Dipsx20

MARY:

American Hammer x 10

Flutter Kicks x 30

Hello Dolly x 10

Rosalita x 15

Box Cutters x 10

Freddie Mercury x10 (pax choice)

Reverse plank v-butt, “flap your arms at your side” (thingy)

Leg raise, butt lift back down till time out

COUNT-OFF & NAME-O-RAMA
5: Captain Obvious, Billy Blanks, Capri Sun, Barney, Raven
CIRCLE OF TRUST/BOM:
Antiselfishness scripture

Philippians 2:39 “Let nothing be done through strife or vain glory; but in lowliness of mind, let each esteem other better than themselves.  Look not every man on his own things, but every man also on the things of others.  Let this mind be in you, which was also in Christ Jesus:  Who being in the form of God, thought it not robbery to be equal with God: But made himself of no reputation, and took upon him the form of a servant, and was made in the likeness of men: And being found in fashion as a man, he humbled himself, and became obedient unto death, even the death of the cross.  Wherefore God also hath highly exalted him, and given him a name which is above every name: That at the name of Jesus, every knee should bow, of things in heaven, and things in earth, and things under the earth; and that every tongue should confess that Jesus Christ is Lord, to the glory of God the Father.

MOLESKIN:  None

ANNOUNCEMENTS:  None

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