#KillBill (Berean)

Event Date

Feb 27, 2023

AO


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.)