Pain at the PIT!
F3 Welcome & Disclaimer
Warm Up:
Side Straddle Hops
Arm Circles
Hill Billy
Daisy Pickers
Warm-O-Rama:
Mosey to the flags at the Bartlett Performing Arts to explain the next exercise which was the Bataan Death March with CMU/Weight Carrier/Sandbag. AKA: Burpee Catch Me If You Can Indian Run…The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. Then that person catches up with the group and lets the next person know to do a Burpees. (The line was not perfect but we got it done) We did that around the pond until everyone completed it.
Then we ran back to the flags and did the next exercise which was Bear Crawl 1-2-3. Partner up
100 Merkins
200 LBCs
300 Squats .
While Partner 1 is doing the exercise, Partner 2 Bear Crawls across a defined space (parking lot works great), and Crab Walk back, then flip flop until all Merkins, LBCs, and Squats are complete.
Next exercise was 2 sets of (suicide) in basketball its called ladders across the parking spaces.
Next exercise was Bodies Hit the Floor. This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). We plank when we were not doing Donkey Kicks or Merkins.
Lastly, Choker ended the Q with a set of Flutter Kicks
Count-OFF & Name-O-Rama:
7 PAX (no FNG)
Circle of Trust:
We always are with our family when we go out to eat (in our little circle family). My encouragement was to ask the person that is taking your order what you can do to be praying for them about because they are working hard trying to pay for there car, mortgage, medical bills and etc. There was one more thing i added was that the next time you are in a drive thru with your family pay for the next person behind you. I like Starbucks so there are times i pay for the person behind me for a cup of coffee. You can always be like Sleep Number and pay for the person behind you that total up to be $35 at Starbucks… LOL
Ended the Workout at 6:15AM
Took Prayer Request and Ended the Workout.
After workout we had some PLC at the local donut shop.
