3 PAX fine-tunes physique for the summer…

3 PAX fine-tunes physique for the summer…

Workout Date:

03/23/2018

QIC:

Papa Smurf

PAX:

Cheezy Biscuit, Dabo, Papa Smurf

The Thang:

Conditions: Cool, mid 40’s, slight breeze

Flag planted, lights on, morning mosey by YHC. 0527 back at COP; lights approaching with Dabo behind the wheel and Cheezy Biscuit right behind him, just in time for the 1 minute warning.

1 Minute Warning

Disclaimer

COP

Merkins x 20 IC

SSS x 20 IC

TTT x 20 IC

Mt Climbers x 20 IC

Little Baby Arm Circles x 15 IC (forward)

Little Baby Arm Circles x 15 IC (reverse)

Tempo Squats x 20 IC

Overhead Claps x 20 IC

QIC leads PAX to picnic tables for next drill…

Incline Merkins x 20 IC

Step-Ups x 15 IC (right leg)

Step-Ups x 15 IC (left leg)

Dips x 20 IC

Decline Merkins x 20 IC

QIC leads PAX to # Baseball Field for “Spring Training” and friendly reminder of why we are out here.

Batter-Up calls out the “drill” for other players, as batter does lap around field while echoing “The mission of F3, the 5 Core Principles of F3 Workouts and F3 Credo.” After each player calls out the drill and repeats the F3 mission statement, F3 credo, and 5 core principals, time for rinse & repeat. The PAX made the team and understand why we set our alarms at those crazy hours.

Mosey to basket ball court.

Four drills at each corner of court:  Corner #1 BBSU x 20 IC. Carioca cross court. Corner #2 Mountain Climbers x 20 IC. Lunge distance of court to Corner #3 Tempo Squats x 20 IC. Carioca to Corner #4 Flutter Kicks x 20 IC.  Rinse & Repeat.

Mosey to Flag…

COT

Pretzel x 15 IC (left elbow/right knee)

Pretzel x 15 IC (right elbow/left knee)

CDD x 20 OYO

Imperial Walkers x 20 IC

Hurricane Hoe Downs x 7/7/7  IC

Count-O-Rama 3 PAX

Name-O-Rama

Prayer Request: Spoken/Unspoken

BOM by YHC

MOLESKIN

We increasingly desire to know God the more His Word makes its way into the “crevices of our character.” Scripture renews our minds and cleanses our hearts. Fifty-two nuggets of spiritual nourishment for your soul if you commit to memory a verse each week. Psalm 119: 11

ISI

Papa Smurf

 

 

 

 

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