Many were no doubt away for vacation this week but 10 PAX were in the gloom for an intense workout led by Dabo (6 came out early for EC led by Pink Slip). No FNGs so minimal disclaimers prior to start. New exercise today, called Chain Link, was intended to connect brothers in workout.
Warmup: 25 SSH, 20 Imperial Walkers, 10 Good Mornings, 1 lap around parking lot & 10 burpees
Chain Link: Exercise start was staggered with brother in lead informing trailing brother the next exercise and making sure not to leave fellow brother too far behind (follow the leader with a link).
Plank start- 15 second count after brother in front of you starts exercise
Paint the lines with merkin at each tip, followed by backwards paint the lines with star jump
Crab walk to next parking lot location- 25 Carolina Dry Docks, 25 Sumo jump squats
Mosey to picnic tables- 25 Left Right stepups, 20 bench dips, 15 durkins
Mosey to playground set- 10 pullups, 10 burpees
People’s chair until all finished exercises ended Chain Link.
Mosey to rock pile- bear crawl halfway up hill, lunges up the other half.
Mosey to soccer field- BTW for 10 count by all PAX
Sprints across field, backpedal back x2, then 7 double merkin burpees
Sprint across field, karyoke back, then 7 triple merkin burpees
Sprint across field, defensive slide back, then 7 quadrouple merkin burpees
Lap around soccer field followed by mosey to rock pile
Rock Work: 25 Rock Curls, 15 Tricep extensions, 15 Rock squat press,
15 Rock Curls, 10 Tricep extensions, 10 Rock squats
Mary: Dying cockroaches, 6 inch leg hold, box cutters, American hammer & group plank
Announcements: 2 new F3 Wednesday workouts coming soon (info will be sent out via email and social media)
Prayer requests: Mayhem’s friend of family passed away leaving wife and middle school aged kids
Several F3 brothers at The Crick have relatives battling cancer- 3 Doors Down’s uncle, Watson’s brother in law, 3rd F3 brother mentioned also but now forgotten. Dabo took us out in prayer. Great workout with message to get linked to fellow F3 brothers with Jesus being our ultimate link!
