Conditions 75 degrees Fahrenheit
1 minute warning
No FNGs
Disclaimer
COT/PRAYER
Mosey down BBS to field which is well lit by new lights in parking lot and well marked in 10 yrd increments
Warm up
Ssh x 10 IC
Ttt x 10 IC
Lbacs x10 IC F/R
Michael Phelps x10 IC
Imp walkers x10 IC
Toy soldiers x10 IC
Copper head squats x10 IC
50 side straddle hops on the goal line
Walking lunges 10 yards
5 merkins
Bear crawl 10 yards
5 merkins
Keep repeating this pattern until you reach the 50-yard line
Perform 50 side straddle hops
Perform reverse walking lunges 10 yards
5 merkens
Crawl bear 10 yards
5 merkins
Repeat this pattern until you reach the opposite goal line
Perform 50 side straddle hops
“Karaoke” facing the bleachers to the 50-yard line
50 SSH
“Karaoke” facing other direction to goal line
50 SSH at goal line
Now you will run,sprint back to the 50-yard line and back to the same goal line decreasing your side straddle hops at each stop by 10 at each location.
So 40 30 20 10 at each location
Arnold Fonda ring of fire
All pax lay on their right side with left leg held in air ,Q starts off with 2 left leg Arnold Fonda’s then the next pax does 2 and so on around the circle , Q increases by 2 each time until 10 by all. Do not let left leg touch ground or other foot. Switch over to the left side and now do the right leg in the same way. A real crowd pleaser after cardio . You get a “rest” but your hips are on fire.
Run up big boy stairs all 88ish of them back to flag circle up for mary . Each pax calls core exercises
Flutter kicks Katniss
LBCs. PETA
Monkey humper (not core) Brainiac
Boat canoe Bunk bed
Iron crosses Steamer
American hammers Pups
Gas pumps Emmy
Pikes Ebert
Others can’t remember, sorry
Not so lazy boys Deadstick x1 cycle, darn ran out of time
Count o rama and name o rama
Announcements
T Price Kendoll running for school board
9 11 challenge at Smokehouse see their Twitter feed (9/26) Batesburg
Trash pick up Snakepit 9/22 see Brainiac and Harp
Paper Jam putting on mini Tri
UF on band field Saturday 7am
Iron pax challenge week 0 8/23 decide which day (tues/thur) we will do the workout
Prayers
Katniss’s mom
Tinkles mom
Eberts uncle cancer
Work situations, schools, teachers
All unspoken throughout F3 nation
Devo,
How tender are you?
“The tenderness of Jesus in comforting others in pain is well documented. His kindness never weakened His stamina or softened His fiber—it just made Him stand out more as a leader. His tenderness made him both revered and fearless.”
Read more below and be ready to share your tender side…