• When: 2022-03-15
  • QIC: Skipper
  • The PAX: See above


F3 Workout for Tuesday, March 15th                     Q = Denny Beckley (Skipper)
Pax: Whaler-Respect, Schrute, Treebark, Tin Man, Rag Doll-Respect, May Plant-Mad Respect,                       
Magellan, Hope Solo, Abby Wambach-Respect, Kiffin, Dufresne-Respect, Weed, Harper Valley-Respect,                      
Pothole, Neon-Respect, Sacagawea-Respect, Abacus-Respect, Mayhem-Respect, Big Load, Tweetsie,                      
Bed Pan, Skipper-Respect                      
Warm Up                      
1) Side Straddle Hops in cadence: 15                      
2) Little Baby Arm Circles in cadence: 15 forward & 15 backward                      
3) Imperial Walkers in cadence: 15                      
After the warm up – everybody grab a block and line up at the center pole                      
The Thang:                      
The Pax will do 3 sets of 11’s:  Each set of exercises will start with a letter that is significant                      
Set 1:                      
  C = Goblet Squat                      
  Hallelujah Walk with the Block between the exercises                      
  O = Overhead Press w/ Block                      
Set 2:                      
  T = T Bombs in cadence                      
  Jog from side to side                      
  E = Eights with a Block (make a figure 8 with while holding the block in a standing upright position)                      
Set 3:                      
  A = American Hammers                      
  Hallelujah Walk with the Block between the exercises                      
  M = Merkins                      
Once all are finished, put the blocks up and meet back at the Flag                      
Q explained the significance of the letters for the exercises. Together everyone achieves more.  Emphasizing the importance                       
of sticking together for teamwork.                      
G   Bible Verse: 1 Corinthians 12:14  “The body of Christ, or the people that are the whole of humanity, are a team.  The body is not                   
  supported by one person, but by all of us.  We are one, we are strongest working together in unity.  Teamwork is the key to living                  
Together   life in harmony, so that we can do God’s will”                  
E Everyone       Announcements: 1) This Saturday’s Community Clean Up participation after the workout.                
A Achieves                                          2) DogFest day at Legion Field: Baseball Triple Header v. L-E B=11:00, V=1:30, JV = 4:00                
M More       Prayer Requests: 1) Continued prayers for Mayhem’s daughter as she goes her pregnancey.                
                                           2) Prayers for Ukraine                

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