321 Q
Honeybun (Respect) , 6 foot under, Hoboken, Emmy, TriDelta, Finch, Siskel (Respect)
The Pax wondered if this would be a leg friendly workout with the P200 rapidly approaching. No Stride Lite this morning because of the monsoon that stopped before our workout.
Weather: 60 and wet
Disclaimer, discussion of meaning of 321 for TriDelta
COP
Mosey toward the bb stairs. 21 seconds wall sit, 3 burpees, repeat 3 times
Down bb stairs, grab bricks or blocks. Head to the semi circle.
SSH x 21 IC
7 MM OYO
TTT x21 IC
7 MM OYO
IW x21 IC
7 MM OYO
LBAC (f) x 7
LBAC ® x 7
OAC x7
7 burpees OYO
Squats x21 OYO
7 burpees OYO
BBSU x21
7 burpees OYO
Mosey to the bottom of BBS with bricks or blocks
Up and Down 21 curls for the girls
Up and Down 21 Overhead Press
Up and Down 21 Tricep extensions
Mosey to Track w/out bricks or blocks
100 yard sprint and back 21 Mountain Climbers (21 each leg)
100 yard sprint and back 21 American Hammers (2 count)
100 yard sprint and back 21 LBC’s
Mosey to bleachers w/out bricks
Up one side around and down the other 21 Lunges
“ “ 21 Monkey humpers
Ran out of time- 21 Squats
Put up Bricks
Mosey to flag
Announcements:
P200
Mud Run
F3 5K
Prayer Requests:
Hoboken’s Father
Farmer’s Father
Florida Bridge collapse victims
Safety of P200 runners, drivers and volunteers
Devotion:
. Ephesians 2:10 For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.
I just want to thank the Pax in helping me celebrate the lives of those with Down Syndrome. God has given the men of Snake Pit some challenges and we know that He created each person purposely with his own hands. I (we) am thankful that there is a day where others can look at those who are different and accept and include them. The men here at SnakePit have become very close over the years and that has not changed with new men becoming regulars as others have moved on to open new AO’s or to different jobs away from us. These men understand the true meanings of friendship and that f3 is more than just a workout.