August 7, 2019

HIIT The Deck!

Uncategorized, Weekday, Wolf

THE SCENE:

Partly Cloudy, Humid 92%, Sticky 87 degrees

F3 WELCOME & DISCLAIMER

Free workout, Not a professional, Modify to prevent injury


WARM-O-RAMA:
Jacked up Warm Up

  • Side Straddle Hop x 20 IC
  • Seal Jacks x 21 IC
  • Plank Jacks x 20 IC
  • Crab Jacks x 10 IC
  • Smurf Jacks x 20 IC

THA-THANG:

Modified Route 66. 10 stops instead of 11. We’ll call it Route 55…and we did it twice (up the path through Arcadia and back). Route 110?

  • Pole 1 x 1 Burpee, Pole 2 x 2 Burpees…Pole 10 x 10 Burpees
  • Pole 1 x 1 Squat, Pole 2 x 2 Squats…Pole 10 x 10 Squats

We then played Card Roulette (Official F3 Deck) where each PAX chose a card that had a specific workout and a rep count. Faces were 20 reps and we added 10 Reps to all numbered cards (4 of Hearts = 14 reps). Mixed in, we had a 5 min interval alarm where everyone did 5 Body Bag Builders. Captain O cut the deck, sealing our fate.

  • Interval Alarm Body Bag Builders x 5 
  • Low Slow Squat x 19 IC
  • High Knees x 19
  • Monkey Humpers x 20 IC
  • Alternating Side Squat x 14 IC
  • Carolina Dry Dock x 14
  • Interval Alarm Body Bag Builders x 5 
  • Monkey Humpers x 17 IC
  • High Plank x 90 Sec IC
  • Freddie Mercury x 20 IC
  • Hand Release Merkin x 15
  • Lunge Walk x 100 M
  • Interval Alarm Body Bag Builders x 5 (alarm was “accidentally” deactivated)
  • Squat x 20 IC
  • Flutter Kicks x 25 IC
  • American Hammer x 20 IC
  • Derkin x 17
  • Arm Circle x 50 IC
  • Hand Clap Merkin x 12
  • Interval Alarm Body Bag Builders x 5 

MARY:

  • Boat / Canoe x 20 IC
  • ABCs x 26

COUNT-OFF & NAME-O-RAMA

7 PAX: Innuendo, Captain Obvious, Slots, Ike, Chuck E Cheese, Runner Up, Landline

CIRCLE OF TRUST/BOM:
What is a Deacon in the Christian Church? Deacon comes from the Greek word diakonos which literally translates to “Servant”. I was called to be a deacon at my church (Germantown Presbyterian) and have just completed 1 year out of 3. Serving others has changed my perspective on the numerous background activities no one sees, that it takes to keep a church running. Encouraged the PAX to stay humble and become a servant for God and for others and your soul will be greatly rewarded with happiness.

MOLESKIN:
Runner Up’s parents Rob and Bridget (Doctor & Nurse) are traveling today to Uganda on a mission trip to serve at a refugee camp. Please keep them in your thoughts and prayers.

ANNOUNCEMENTS:
None

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