Sprints, Sandmans, Batwings, Oh My…Levee 12/31 Halpert on Q
THE SCENE: 60 degrees, misty. Rainy day playlist on the waterproof Bose speaker was present for the duration.
F3 WELCOME & DISCLAIMER: Given, no FNGs, wet out, be careful, exercises are suggestions only, modify as necessary
WARM-O-RAMA: SSH x25 IC, Daisy Pickers x10 IC, Merkins x10 IC, 1 min OYO stretching
THA-THANG:
Mosey around parking lot to preset markers approximately 75 yards apart.
All in cadence today.
2 orange markers 75 yds apart. The PAX will do 25 reps at each marker IC with a sprint to the next marker. Back and forth.
Squats x25 IC
> Sprint 75 yards to marker 2
LBCs x25 IC
> Sprint 75 yards back to marker 1
Rinse and repeat for 3 total circuits of above.
Mosey to baseball field #2 to left field foul line.
PAX meets the 60lb sandbag on a 100 ft rope extended into center field.
Enter the Sandman. PAX are numbered 1-11.
In order, PAX rotate seated row sandbag pulls into themselves. While pulling, sandman has chosen an exercise for the PAX to complete 25 repetitions.
PAX mosey to grab some wall by concession stand.
Derkins x10 IC
Dips x10 IC
Derkins x10 IC
Dips x10 IC
Erkins x10 IC
Mosey to Endex for Mary.
MARY:
Batwings: 25 4ct reps each without dropping your arms (forward arm circles, reverse arm circles, seal claps, OH claps)
Thors to 5BBSUs x 20 American Hammers
Time left on the clock….
Capt Obvious Qs Hello Dollys x15 IC
Pops Qs flutter kicks IC x25
Snowman Qs box cutters x10 IC
COUNT-OFF & NAME-O-RAMA
11 PAX (0 FNGs) Snowman, Captain Obvious, 1040, Sully, Steinbrenner, Pablo, Pops, Black Diamond, Anklet, Dial-up, and YHC Halpert on Q
CIRCLE OF TRUST/BOM:
“The grace of the Lord Jesus be with all. Amen.” Revelation 22:21 ESV. The last words that Christ leaves us with in the Bible are that His Grace be with us all. Until he returns again! And, he’s coming soon!
Word for 2019 – Grace? Prayer? What will your word be for 2019?
“I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing.” John 15:5 ESV
Spiritual, family, physical, financial, career – Figure out something you can improve on and accelerate in each of these areas in 2019.
What guys in your concentrica need something like F3? Do you have an EH list? I do, got one coming tomorrow and another coming on Wednesday.
MOLESKIN:
If you do not have a note in your phone running with F3 EH list as the title, YOU SHOULD. Keep these guys top of mind. Send them notes. They need you to keep after them until they post, and when they post, stay with them to have some two way accountability.
ANNOUNCEMENTS:
Convergence at Mothership on 1/1 @ 7AM. Be there and EH a friend!
