Another swampy week of F3 rolled around again. PAX were milling around wondering if Valerie would show. Who is Valerie? Who knows… it seems she is just another Twitter, or rather “X” siren that latches on to random preblasts, backblasts any kind of blast really from us Isotopes. Explore their profiles at your own risk. Fast forward to 5:30, no Valerie, time to mosey regardless…
WARMUP:
Runaround the bottom island and back to start.
Thorough Disclaimer Given
SSH x10
Slippery Dip Can x10
Windmills x10
Plank Jacks x10
Squats x10
THE THANG:
Mosey to the wall mural and have a seat
Touch Them Heels x10
Land the Plane x10
Air Press x10
Balls to the Wall x10
Off the Wall for Muhammed Ali’s x10
Record scratches… A car pulls into the lot and parks… Is that Valerie? …Nope, it was Lambeau. Unintentionally late for Berean, he had to settle for The Sword. Frogger was shattered…
Reapeato x2
Mosey to the fireplace and grab some ledge
Derkins x10
Dips x10
Step Ups x20 Each Leg OYO
Repeato
Mosey to the stairs on the side of the church.
Set of Sevens: Merkins at the bottom of the stairs, calf raises at the top.
Mosey to the base of the hill.
Run as hard and as far as you can to the top of the lot and grab a cinderblock.
Curls x10
Bent Over Row x10
Skull Crushers x10
Swings x10
Overhead Press OYO x15
Lawnmower Right and Left OYO 10x
Blockees x5
Mosey back to launch
MARY:
Lambeau: J-Lo… sike… Freddie Mercurys x10
The Force – Jack Knife LBC 10x each side
Frogger: WWII x10
Ping: Flutter Kicks x15 (I’ve noticed this is Ping’s J-Lo)
Amen: J-Lo x20!
Toxic: Throw in the towel….
RECOVER RECOVER
COT:
Continued prayers for Force’s mother and all mothers and aging parents, as well as kids returning to school.
Thank you Ping for the opportunity to lead! It was a pleasure to lead these fine men of F3.