“B.O. was canceled due to in-climate weather!!!”
SIKE!
9 – PAX brought their A-Games this A.M. and blew away the storm. #christmasmiracle
Warm Up:
Run to the bank downtown and circle up.
- 20 – Side Shuffle Hop
- 20 – Imperial Walkers
- 10 – Good Mornings
- 10 – Wind Mills (YHC was in la la land and the cadence crumbled at the the end.) #failedatlife
The Thang:
Run to the Parking Deck at Herbert C. Young
Partner up and do the following
- Partner 1 Merkins AMREP
- Partner 2 run up the steps to the top across the length of the deck and down the steps back to partner 1
Flapjack and do the same but replace merkins with…
- Squats AMREP
Flapjack and do the same but replace squats with…
- LBC’s AMREP
Next set of Exercises – YHC thought he might be needing too many rest breaks when doing 1 constant exercise(ahem merkins) and called an audible.
Partner 1 – Repeat the set until Partner 2 returns
- 10 – Wide Grip Merkins
- 10 – Sumo Squats
- 10 – Mountain Climber’s
Partner 2 run up the steps to the top across the length of the deck and down the steps back to partner 1
Flapjack and repeat for 2 total sets.
Next set of Exercises –
Partner 1 – Repeat the set until Partner 2 returns
- 10 – Diamond Merkins
- 10 – Jump Squats
- 10 – Reverse LBC’s
Partner 2 run up the steps to the top across the length of the deck and down the steps back to partner 1
Flapjack and repeat for 2 total sets.
Next set of Exercises –
Partner 1 – Repeat the set until Partner 2 returns
- 5 – Burpees
- 5- Star Jumps
Partner 2 run up the steps to the top across the length of the deck and down the steps back to partner 1
Flapjack and repeat for 2 total sets.
YHC with the 30 count
Run back to the church with a squat hold and plank hold on the way.
COT:
Announcements:
- Blue Ridge Relay
- Mud Run coming up in less than a month
- F3 GoRuck in October
Prayer Requests:
- A young lady named Ana who’s having some medical issues.
BOM:
Ollie led out us in prayer.
You guys did an awesome job this morning. At every workout I’m constantly impressed with the level of athleticism and creativity in F3. This motivates me to push harder and be better than I am today. Thanks for coming out!
