Conditions raining and cold
No FNGs
Disclaimer
COT/prayer
4 yr for me as of 1/10/2021. It wasn’t the work that kept me coming back. It was the support from the Snakepit pax and the other pax of F3 Lexington. I could workout in a gym but without the accountability I doubt it would last long. Gyms make their money on the ones that don’t show up. F3 makes men out of the ones that do show up. Iron sharpening iron. Thankful for all that you men have pushed me do and be. I know I will continue to grow in this community of brothers.
Now lets get to work!
Warm up
SSH 20 4ct
TTT. 10 4ct
LBAC 10 F/10 R 4ct
IWs 15 4 ct
WorldsGreatestStretch 10 4ct each side
Seal jacks 10 4ct
Copper H squats 10 4ct
The thang….
1 min plank
10 burpees
20 flutter kicks 4ct
17 jump squats
Lunge walk 48 (24/24) count each lunge
1 min low plank
10 burpees
20 flutter kicks 4ct
17 jump squats
Bear crawl 48 (24/24) count each hand
1 air squat
10 burpees
20 flutter kicks 4ct
17 jump squats
Duck walk 48 (24/24) count each step
1 min back plank
10 burpees
20 flutter kicks 4ct
17 jump squats
Mosey around the parking lot
Bolt 45s : 15 squat to 1/2 way down, then 15 1/2 down to full down, then 15 full squats
Arnold Fondas both legs 10 4ct IC
Merkin Ring of Fire 2 4 6 8 10
Announcements
Dam2Dam coming February 20th
Miles for Mark Jr virtual 5k February 13 thru 15th raise money for cancer diagnosis
Prayers
Betamax home from hospital
Honeybuns mom and care of her by family
Brainiac and his family
Flea and his family related health
PETAs knee and his sons medical issues
Emmy job situation
Eberts uncles family
All spoken and unspoken requests
Devo,
Are you an eagle or a pigeon? Consider this devotional to see if you will S O A R.
January 10, 2020