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