• When: 2021-04-06
  • QIC: No Help
  • The PAX: Shandy (Respect), Strut, Ball Boy (Lower Eastside), Tailpipe, Stimulus, No Help


Switcheroo at Crypt

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.  

 

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