8 Pax were represented at #Berean this morning. Today’s workout is in honor of 66’s 9YO daughter, Harper, who is having surgery on her brain today (see prayer requests in the bb). She is a warrior #KillBill. Here’s the summary:
Soprano, Chilly Willy, Crocs, Turnpike, Caesar, Stromboli, and Greyhound seemed to be eager for a full-body workout so YHC felt obligated to ensure proper pain administration to get them what they came for…
Welcome/Disclaimer
Mosey to VS for (IC):
-MH’s x20 (40)
Mosey to mid-square for Warmarama (IC):
- Side Straddle Hop x50 (100) Yes!
- ‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10
- Slow Wind Mill x10
- IST x20 (40)
- Toy Soldiers x20 (40)
Circuit 1-Leg work (IC):
- Inchworm x20
- Jump Squats x20
- Reverse Lunges alt legs x20 (40)
- Christian McCalf Raises x23 (46)
- Glute bridge plank x5 hold x15 thrusters (35)
- Donkey Kicks x20 alt leg (40)
- Suzanne Somers x20 each leg (80)
- Clamshell x20 each leg (80)
- Fire Hydrants x20 alt leg (40)-YHC introduced this one in honor of Gnarly Goat
- Burpees x10
Mosey to Circuit 2 (IC)
- Step ups x10 each leg (40)
Begin core/arm work (IC):
- ‘Mericanator (5 diamond, 5 regular, 5 wide) OYO
- Freddy Mercury x20 (40)
- T-Plank alternate sides x20 (40)
- Reverse crunches x20 (40)
- Russian twists x20 (40)
- Plank jacks x20 (40)
- Pillow talk both sides x20 (40)
- Tricep Dips x20 (40)
- Inclined ‘Mericans x20 (40)
- Mountain Climbers x20 (40)
- Low flutter x20 (40)
- Lying knee tuck w/ crunch x10 and knee tuck ext w/o crunch x10 (40)
- Slow-mo ‘Merican plank releases x5
- Homer to Marge x5 hold x15 thrusters (35)
Mosey back to base.
Recover, Recover
COT/Namarama/Coffeteria
Announcements/Prayer Requests:
-66’s 9YO daughter, Harper, is currently having brain surgery for a cavernous malformation. She went into surgery at 6am this morning. She named the spot that will be removed “Bill”. Please pray for 66 and his family. #KillBill
-Unspokens among F3
-On 3/30 we will hold a F3 CPR class at Lake Forest Church from 6:30-8pm. M’s and 2.1’s are welcome to attend. Please save the date! https://f3isotope.com/f3-cpr-training/
Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, etc.)