December 6, 2019|Elmwood Park | AO – The Woodshed | 27°
PAX: The Lifestyle, Betamax, OMT, Safe Ride, Two Step, Bloodshot, Tenderfoot, Stella, Gunner, Chiclets (R), Pony Express, Ariel (FNG) The Plague
Q: The Plague
Welcomed 13 PAX to a brisk morning at the Woodshed. The Plague reminded PAX the mission of F3 and provided a disclaimer before beginning the workout.
Warm-A-Rama
PAX to the grotto for warm-a-rama
- SSH 15 IC
- Plank In and out 15 IC
- Sun Gods 20 IC (10 each direction)
- Alternating Shoulder Taps 15 IC
- Imperial Walkers 15 IC
- Ponzi Squatty Potty (Air Squat with Calf Raise) 15 on down
Pre-Thang in the grotto – Monkeying Around
- Monkey Humper Jump Squats – 1, 2, 3, up = 1 – 15 IC
- Eskimo Plank Jacks – low merkin hold with plank jack – 15 IC
- Monkey Humper Jump Tuck – 1, 2, 3, up – 1 – 15 IC
- In and Out Merkins – 15
- Box Jumps – 15 on up
PAX moseyed to the stairs for the THANG
THE THANG
Complete each exercise then run up and back down stairs – move on to next exercise. Run up and down stairs between each exercise
- Bobby Hurley’s – 20
- Hand Release Merkins – 20
- Big Boy Sit-ups – 20
- Jump Tucks – 20
- Plank Jacks – 20 IC
- Flutter Kicks – 20 IC
- Bonnie Blairs – 20
- Sumo Squats – 20
- Heels to heaven – 20
- Mountain Climbers – 20 IC
- Merkins – 20
- LBCs – 20 IC
6MOM
- Gas Pumpers 20 IC
- American Hammers 20 IC
Circle of Trust:
- The Plague shared, 2 Corinthians 12:9 “God said to me, ‘My grace is sufficient for you, for my power is made perfect in weakness”
- Your own personal weakness may be physical like Paul’s. It may come from a lack of confidence in your abilities, a financial setback, or the breakup of a relationship. Whatever struggle you may be facing, God’s promise is as true for you as it was for Paul. Your powerlessness to change a situation provides a unique opportunity for God to reveal himself in a more powerful way to you and to those around you.
- TAPS
- Prayers for injured PAX
Coffeteria was held and pontification occurred
Aye!
The Plague
