14 posted in the smokey air this AM, including SVU's Skipper who was full of MC. YHC was feeling great until his back went tweaky tweak.
Warm-up
30 Second Mummy Kicks
ATM’s – All done in order, with no rest, without leaving plank position. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins.
Partner Up for Catch Me if You Can Partner 1 performs 5 Burpees, and then sprints to catch the Partner 2, who has been running backwards. Repeato until Q says stop or track lap is complete.
REPEATO for one more lap
Dora 1-2-3 Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs).
11’s with LBC and ‘Mericans across parking lot
6MOM
10 IC Peter Parkers
10 IC Dr. W’s
30 Sec. American Hammer
Reflection
One thing I have noticed about F3 is that I have never heard anyone talk negatively about their M. Can you say the same about your office? I'm proud that men of F3 are respectful.
Ephesians 5:25-30 (ESV)
25 Husbands, love your wives, as Christ loved the church and gave himself up for her, 26 that he might sanctify her, having cleansed her by the washing of water with the word, 27 so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish.[a] 28 In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. 29 For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church, 30 because we are members of his body.
Moleskin
- Skipper was nice enough to grace us with his presence today.
- Apparently in Catch Me if You Can while size doesn't matter matching up with someone of similar speed does.
- Q had back issues that stopped him in his tracks during 11's…that sucked.
- Kudos to Mulligan and Theuss who ran a standard before the workout.
- I had a bit more planned but Dora and CMiYC took a bit more time than I thought.
- Thanks for letting me lead you fine men (and one lady 2.0).
- Still need someone to lead Murph on Monday 11/28 and Wednesday 11/30.