- SSH x 25
- Merkins x 20
- Good Mornings x 15
- Merkins x 15
- Mountain Climbers x 20
- Merkins x 12
- Sir Fazio Arm Circles x 10 forward x 10 reverse
Jog to infamous Fountain of Youth (Break into groups of 2)
Group 1: Double Jump up’s x 20; Group 2: Peoples Chair (timed) – Rotate
Group 1: Single Jumps x 20; Group 2: Squats (timed) – Rotate
Group 1: Dips x 15; Group 2: Wide Grip Merks x 15 (in cadence) – Rotate
Group 2: Decline Merks x 15; Group 1: Star Jumps x 15 – Rotate
Jog to parking ramp (fear of partner carry’s up ramps sets in); YHC is not a fan
Next Exercise is the Double Jacob’s Ladder
Set 1: Sprint up first ramp (5 burpees) (This was where the great Manram was sidelined);
Sprint up second ramp (5 burpees) (while resting you must Plank)
Set 2: Sprint/3 burpees; Sprint/3 burpees; plank
Set 3: Sprint/1 burpee; Sprint/1 burpee; plank
Set 4: Sprint both ramps (10 merkins at top)
I had more sets planned here but ran out of time.
Jog to Turf for Plankorama:
High Plank/Low Plank/High Plank (Timed)
Sarkozi/Putin (Timed) (arms shaking from all our pushups)
High Plank/Chilcutt (Timed)
Chilcutts to High Plank x 10 (chilcerkins?)
Jog to parking lot for some Mary:
American Hammer x 30
WWII situps x 25
Reverse LBC’s x 20
Freddie Mercuries x 20
6″ leg hold (3 sec each Pax around)
Pax were all concerned at Manram’s injury…initially we thought it was a torn achilles. Thankfully (Praise the Lord) Manram got in quickly that morning to see our very own F3 doctor (allegedly) Bill Hage. Tests done and no injured achilles! Turns out he tore his Plantaris tendon which is much easier to recover from…2 weeks or so in a boot and a little physical therapy and he’ll be back in no time.
New Friday workout at Crabtree Mall (Flood Zone) starts October 18th. Meet at Panera. Extra credit for being there at 5:15 instead of 5:30.
Moneyhose’s uncle – we continue to lift him up!
Manram – for quick and complete healing
Dufresne – i intend to join the Hopebuilder charge really soon…hope all will consider. What an awesome thing to see. Possibly adding some Friday time slots. Talk to Tony Robbins, Friar Tuck or Maize i believe.
Thought for the Day:
Did you know this about King David (not our very own F3 King David)…but David from the bible…he was the epitome of manhood…an athlete, shepherd, poet, musician, mystic, warrior, father, friend and statesman. Who would we be remembered as? I know i fall into wanting to be that warrior in these F3 workouts and desiring to look good in the world’s eyes. But I look at David in the Psalms and am reminded of how God truly blesses me…and how little I actually spend time thanking Him for that and praising Him. Psalm 103: 1-5 “Bless the Lord oh my soul and all that is within me. Bless his Holy Name”….go find a minute to read the rest and consider how He blesses you. Spend a moment thanking Him for that. He wants time with you.