April 2, 2020

What day is it?

THE SCENE:

51 and dark.

F3 WELCOME & DISCLAIMER

You’re on your own

WARM-O-RAMA:
25 SSH IC

15 IPs

15 DP

10 Bat Wings (arm circles forward/back, overhead claps, seal claps)

THA-THANG:
This is my go to when I need a solo workout. Hope you enjoy it. You will need a timer of some sort (app, watch, sun dial, hour glass, etc.) I use the free WOD Timer App. 45 seconds of work, 15 seconds of recovery. Flip flop between 2 exercises for 4 sets of each exercise per round. Each round will be 8 minutes of work.

RUN .25

Round 1

  • Merkins :45 – :15 recover
  • Wall sits :45 – 15 recover
  • Merkins :45 – :15 recover
  • Wall sits :45 – :15 recover
  • Merkins :45 – :15 recover
  • Wall sits :45 – :15 recover
  • Merkins :45 – :15 recover

RUN .25

Round 2 – same format. 4 sets of each exercise. 8 minutes of work

  • CMU Curls :45 – :15 recover
  • Tricep extensions :45 – 15 recover
  • Curls :45 – :15 recover
  • Tricep extensions :45 – :15 recover
  • Curls :45 – :15 recover
  • Tricep extensions :45 – :15 recover
  • Curls :45 – :15 recover
  • Tricep extensions :45 – :15 recover

RUN .25

Round 3 – same deal

  • Burpees :45 – :15 recover
  • Monkey Humpers :45 – 15 recover
  • Burpees :45 – :15 recover
  • Monkey Humpers :45 – :15 recover
  • Burpees :45 – :15 recover
  • Monkey Humpers :45 – :15 recover
  • Burpees :45 – :15 recover
  • Monkey Humpers :45 – :15 recover

RUN .25

MARY:
25 American Hammer IC

20 Freddie Mercury IC

25 Flutters IC

COUNT-OFF & NAME-O-RAMA:
state your name

CIRCLE OF TRUST/BOM:
Man, what a weird, stressful time. YHC has struggled with becoming frustrated with the uncertainty of things I can’t control. That has led to anxiety and anger at times. These 2 verses have helped me deal with the craziness.

Whoever is slow to anger has great understanding, but he who has a hasty temper exalts folly.  Proverbs 14:29

Rejoice in hope, be patient in tribulation, be constant in prayer.

Romans 12:12

MOLESKIN:
I miss the gloom. See yall soon!!

ANNOUNCEMENTS:
Slack

QIC:
Spirit Stick
Workout Date:
04-03-2020