5 Strong for the Post Christmas Workout. The rest no posting for them
Warm-Up
- SSH 25 IC
- Squat Walkers 10 IC
- Fire Hydrants 20 each leg IC
The Thang
- Mosey to the elementary school
- Max pull ups/ at least 10
- Left hot foot 85 OYO
- Mosey a lap
- Max pull ups/ at least 10
- Right hot foot 85 OYO
- Mosey a lap
- 15 Burpees OYO
- Mosey back to launch pad
- Lunges to the 1st island
- Mosey to down under bars
- Hammer curls 10 IC
- 10 Monkey Humpers IC
- Mosey to hill and Quadrafelia up the hill/ Mosey back to down under bars
- Hammer curls 10 IC
- 20 Gorilla Humpers IC
- Mosey to hill and Quadrafelia up the hill/ Mosey back to down under bars
- Hammer curls 20 IC
- Copper head sqauts 20 IC
- Mosey to hill and Quadrafelia up the hill
- Pick a parking lot spot and side to sides for 2 min.
- Mosey back to launch pad
Mary
- Oblique crunches 20 each side IC
- Rosalita Whip 10 IC
- Protractor leg lifts going around the circle
Reflection
Hebrews 10:24
And let us consider one another to provoke unto love and to good works
Since I have been doing this F3 thing for the last 10 months I have not seen anything but encouragement between the PAX. Except for the normal joking around. I am not real great with words to explain how up lifting this group has been to me. Being able to see them pull around brothers who are down and encourage brothers who are doing pretty good. Sonar tried to explain this to me when he was selling F3 to me. You truly don't understand it until you are around it and get to see you guys do your work. Thank you for letting me be apart of it and pushing me to be better in all aspects of life.
M/C
Not normally real good at paying attention to the mumble chater since I am trying to catch my breath.
Spork did say his legs are starting to feel better running. That's great news. Sorry we didn't run more. He made some comment about being second in attendance next year, shortly after wanting the Q to post a backblast after the warm-up and everyone go home.
Mulligan and Stitches barely broke a sweat/ I will have to try harder next time
Marker still inspiring everyone with his hard work.
Thanks for letting me lead the group this morning.
Mater