October 23, 2019

Thighs & Tris

Uncategorized

THE SCENE: A cool 43 degrees. No tornadoes in sight.

F3 WELCOME & DISCLAIMER: Modify as necessary.  You know your limitations.  I don’t know your body like I know my wife’s body, so it’s on you to modify if you need to. 

WARM-O-RAMA:
Side straddle hops IC x 25, slow daisy pickers IC x 25, arm circles IC x 25, imperial walkers IC x 25, 30 sec quad stretch.

THA-THANG:

  • 10 forward walking lunges, 10 backward walking lunges
  • Partner up: partner 1 does 10 step-ups on the picnic table, while partner 2 holds a wall-sit against the picnic shelter column, then switch!
  • 20 forward walking lunges, 20 backward walking lunges
  • Partner 1 does 20 step-ups on the picnic table, while partner 2 holds a wall-sit against the picnic shelter column, then switch!
  • 30 forward walking lunges, 30 backward walking lunges
  • Partner 1 does 30 step-ups on the picnic table, while partner 2 holds a wall-sit against the picnic shelter column, then switch!
  • Work together with your partner to get 100 Irkins, one partner works while one partner runs the set distance. Once you and your partner compete the work, jump in and help another team complete the reps!
  • Work together with your partner to get 200 Dips, one partner works while one partner runs the set distance. Once you and your partner compete the work, jump in and help another team complete the reps!
  • Work together with your partner to get 300 squats (squatting to the picnic table seat to get full depth), one partner works while one partner runs the set distance. Once you and your partner compete the work, jump in and help another team complete the reps!
  • Made it back to the shovel flag right at 6:15am.

MARY:
Ran out of time.

COUNT-OFF & NAME-O-RAMA
15 PAX: Slicnut, Pablo, Rocket Launcher, Boudraeu, Twitty, La-Z-Boy, Slater, Red Light, Gas Mask, Pebbles, Datsun, Pepping Tom, Alcatraz, Halpert, Corn Cob.

CIRCLE OF TRUST/BOM:
The directive on 100 irkins, 200 dips, and 300 squats was once you and your partner compete the work, jump in and help another team complete the reps! The first time someone helped my team complete the reps in a Dora workout, it was a beautiful picture of the gospel. Someone else stepped in and helped me complete the reps.

In the same way, Jesus stepped in to achieve what we could not and make us holy and blameless in front of our creator. Let your hearts rest in the gospel today.

“For there is one God, and there is one mediator between God and men, the man Christ Jesus, who gave himself as a ransom for all.” – 1 Timothy 2:5-6