Holy, Holy, Holy is The Lord

Holy, Holy, Holy is The Lord

Workout Date:

12/28/2019

QIC:

Quicksand

PAX:

Beaker, Judy (F3 Choanoke), Labrat (Respect; F3 Boone), Quicksand (QIC), Seahorse (F3 Capefear), Tweetsie (F3 Camden)

The Thang:

Conditions: 60s/70s; No rain

Equipment: Ourselves

Shovel Flag Planted by Beaker! Introductions all around, 1 minute warning and disclaimer given.

Warm Up:
SSH: 30x IC
LBAC Forward: 30x IC
LBAC in Reverse: 30x IC
Overhead Claps: 30x IC
Overhead Air Raises: 25x IC
TTT: 30x IC
Squats: 30x IC
Mosey to the Yoga Mat in the Park Area.

Circuit 1:
Burpees: 5x OYO
Pax partnered up:
Merkins: 200x (1 PAX does merkins while the other runs)
LBC’s: 300x (1 PAX does LBC’s while the other holds runs)
Squats: 400 (1 PAX does squats while the other runs)
Dealers Choice: Tweetsie chose Boxcutters, Beaker chose Pretzel Crunches, Judy chose a plank position and moving up and down, Seahorse chose a plank where one person counted to 15 seconds then the next and so on until everyone had counted to 15 and Labrat chose the Starfish.
Mosey to the Tennis Courts (The Short Way)

Circuit 2:
Burpees: 5x OYO
6 Reps at 6 Stops with Suicides. Then 5, 4, 3, 2 and 1.
Merkins
Big Boys
Squats
Twists
Calf Raises
Wide Arm Merkins

Mosey to Starting Point (The Shortest Way Possible)
Flutter Kicks
American Hammers
Monkey Humpers

CoT
Announcements were said and then Prayer Requests. Tweetsie from F3 Camden volunteered to be the guest Q Tuesday. He also brought some H20 for everyone! Thanks Tweetsie. Prayers said then #coffeteria. Holy, Holy, Holy is the Lord God Almighty; Who Was, Is and Is to Come. God bless everyone for this new year.

F3-12-28-2019-Tweetsie-Water

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