February 28, 2019

Stupid train messing up time trials

THE SCENE: A balmy 44 degrees
F3 WELCOME & DISCLAIMER

I did it

10 burpees for flag not being on premises at 5:30
WARM-O-RAMA:

Warm o rama
SSH x25 IC 4 ct
Merkins x10 IC 4 ct
SA cross jacks x 25 ic 4 ct for each arm
Squats tempo  x 12 IC 4ct
Stretch what ya need

THA-THANG:

Mosey to play ground
On the railroad ties—10 merkins, 10 dips. x 6
Mosey to tennis court
x2
5 sprints fence to fence.
1 min-ssh, merkin,ssh, merkin (or burpees for those who think that)
1 min sl lunge and reach with hand (left hand, left leg)
10 burpees for the choo choo train
x 2
Monkey humpers x 1 min
Reverse crunches x 1 min
Suicide bombers x 1 min
6 (switch facing sides each rep) side shuffles One court then two courts
2 down and back sprints
Mosey back to start
Dwarf Jacks x 25

COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name . 10 PAX (1 FNG: Chastain(t))
CIRCLE OF TRUST/BOM:
Read the lyrics to “Thou Oh Lord” which is derived from Psalm 3. We all get tired but know that if you are a Christian that the Lord is the lifter of your head. We must honor him and know that He will take care of us when adversity hits.

Pray for Blart’s Wife.

MOLESKIN:
Great to have some banter during the workout. Thankful for you guys who have encouraged me and push me.
ANNOUNCEMENTS:
Keep posting. Crucible in March.