FNG-1 is Spectrum
FNG-2 is Squeeze
VQ for Iron Horse
A late start created an abbreviated warm up. This was an experimental workout only tried in my head until today. Since failure is an option in every set, the damage is limited. Everyone put in a solid effort and no one bounded back to the launch pad, so I think we all got what we could out of it. I enjoyed my first Q and look forward to more.
WARM UP (SORT OF):
ARM CIRCLES
GRANDMA MATERS
WINDMILLS
MOSEY TO GYM FRONT
FIRST HALF: UPPER BODY, THE WORKOUT ALTERNATES 15 REPS AND 50 REPS OR FAILURE WITH THE FIRST FINISHERS OF THE 50X SETS PLANKING FOR THE 6, WITH THE LAST MAN CRANKING OUT ALL REMAINING REPS WITH NO REST OR TO FAILURE; GOAL IS ALSO NOT TO SET THE BELL DOWN UNLESS PLANKING OR AS PART OF THE EXCERSIZE
15X CURLS
50X CHEST PRESS
15X SKULL CRUSHERS
50X LAWNMOWER PULLS (25 PER SIDE)
15X TRIFECTA
50X CURLS
15X BOWTIES (BOTH WAYS = 1)
50X BELL CHEST PRESS FROM THE BACK (This was an audible by Mater because he was thinking I was going to say something worse, this would have been merkins 25L and 25R, so about the same)
15X TRIFECTA
2ND HALF: LOWER BODY (THIS WAS CUT A BIT SHORT SINCE I MALFUNCTIONED MY WATCH AND OVER RAN THE UPPER BODY PORTION)
MURDER BUNNIES FROM THE BOTTOM TO THE TOP OF THE PARKING LOT (OR UNTIL YOU'VE HAD ENOUGH), FIRST FINISHERS DOING BELL SQUATS UNITL THE 6 ARRIVES (Yeah, most of us actually did this)
THERE WAS A 10 COUNT HERE
BELL LUNGES TO THE BOTTOM OF THE LOT
50X CALF RAISES
50X BELL STEP UPS
15X SQUATS
50X (SORT OF) "DEAD LIFT SQUATS" (BELL HANGING ON BOTH ARMS, STRAIGHT BACK SQUAT UNTIL BELL TOUCHES GROUND)
In the midst of this last set Mater reminded me for the third time that the workout ends at 6:15AM, (I thought it was just generic whining) I then discovered my watch malfunction and my legs were trashed anyway, so we called it good.
MOSEY TO LAUNCH PAD
MC:
The workout tries to limit the rest time between sets so there is not a lot of opportunity to whine about the last set. However, some chatter was exchange, and some gas was passed. Mater said he wouldn't be able to pick his nose today. Travolta, assured that I was really mad at him and taking it out on him with this workout, asked if I got the check his wife dropped off at my house. Sparrow spanked us all on the lunge run and was planked at the bottom when we all arrived. Spectrum asked at least once "did you say 50 or 15?", which is the whole goal of this workout – to get someone to ask that at least once. The Squeez was pretty quiet, his first workount post oral surgery, and since I live with him, I know he hadn't exercised since the last F3 workout *big-smile*. The experiment went well I think, it hurt plenty but we all left in one piece.
REFLECTION:
The study of prophecy was a major part of my journey to knowlege of the Lord (Yahuah or Elohiym in the Cepher translation below). I read the entire Isiah 53, which is only 12 verses, but is packed with all sorts of detailed info about what the coming messaiah would be like, what he would do for us, and some key details of how it would play out, all written and recorded hundreds of years earlier. As Chuck Missler says "The New Testament is the Old Testament concealed. The Old Testament is the New Testament revealed." So let us present non belivers with the knowledge of the facts of messaiah and knowlege of the recorded phrophecies which fortold his coming and his mission. Check it out…
"WHO has believed our report? and to whom is the arm of Yahuah revealed? For he shall grow up before him as a tender plant, and as a root out of a dry ground: he has no form nor comeliness; and when we shall see him, there is no beauty that we should desire him. He is despised and rejected of men; a man of sorrows, and acquainted with grief: and we hid as it were our faces from him; he was despised, and we esteemed him not. Surely he has borne our griefs, and carried our sorrows: yet we did esteem him stricken, smitten of Elohiym, and afflicted. But he was wounded for our transgressions, he was bruised for our iniquities: the chastisement of our peace was upon him; and with his stripes we are healed. All we like sheep have gone astray; we have turned everyone to his own way; and Yahuah has laid on him ?? the iniquity of us all. He was oppressed, and he was afflicted, yet he opened not his mouth: he is brought as a lamb to the slaughter, and as a sheep before her shearers is dumb, so he opened not his mouth. He was taken from prison and from judgment: and who shall declare his generation? for he was cut off out of the land of the living: for the transgression of my people was he stricken. And he made his grave with the wicked, and with the rich in his death; because he had done no violence, neither was any deceit in his mouth. Yet it pleased Yahuah to bruise him; he has put him to grief: when you shall make his soul an offering for sin, he shall see his seed, he shall prolong his days, and the pleasure of Yahuah shall prosper in his hand. He shall see of the travail of his soul, and shall be satisfied: by his knowledge shall my righteous Servant justify many; for he shall bear their iniquities. Therefore will I divide him a portion with the great, and he shall divide the spoil with the strong; because he has poured out his soul unto death: and he was numbered with the transgressors; and he bore the sin of many, and made intercession for the transgressors." YESHA'YAHU (ISAIAH) 53:7-12 ?? CEPHER
(https://www.cepher.net/)