Weather: 54 degrees
The Thang:
Intro, disclaimer, prayer…yes, I’m the Q. Always assume I’m the Q.
Mosey some for a moving COP
SSH x 10 IC
Mosey somemore
LBAC x 10 IC f/r
OH Claps x 10 IC
Mosey somemore
TTT x 10 IC
Mosey to Boneyard Block Pile, grab a block and head to the outdoor gym
EMOM time, every minute on the minute. Complete exercise and then run to the curb and back. Any remaining time is the rest time in that minute. When next minute starts, next exercise and so on until the round ends.
Round 1
Curls x 15
OH Triceps Ext x 15
OH Press x 15
Merkins x 15
Rest 1.5 minutes
Round 2
Curls x 15
OH Triceps Ext x 15
OH Press x 15
Merkins x 15
Pull-ups x 5
Rest 1 minute
Round 3
Curls x 15
OH Triceps Ext x 15
OH Press x 15
Merkins x 15
Pull-ups x 5
BBSU x 10
Rest 1 minute
Round 4
Curls x 15
OH Triceps Ext x 15
OH Press x 15
Merkins x 15
Pull-ups x 5
BBSU x 10
Bent Over Row x 15
Put blocks up and start moseying back
Stop 1 – BBSU x 10 IC
Stop 2 – Flutter Kicks x 10 IC
Stop 3 – LBCs x 20 OYO
Back to Flag
COT
Announcements
Virtual LRAH 10K hosted by Stride
BRR
Prayer Requests
Continued prayers for No Show, Notebook, Spackle, Slim Jim, Sir Topham Hat’s family, Gremlin’s sister, Deebo’s daughter, and my cousin
Prayers for Stimulus’s friends in Greenville
Prayers for Ball Boy’s friend
BOM/Devo
Ecclesiastes 4:9-12 – Two are better than one, because they have a good return for their labor; If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.
7 years of F3 so far me. I’ve learned a lot from so many within F3; from fitness, to fellowship, and especially faith. The fellowship and faith part are huge, and because of that…I’d be willing to bet that there are pax that are still here because of those aspects. I know they’re part of the reason I’m still here. We say we get up for workouts, but what we’re really getting up for in the morning is for each other.