Title – Wheelhouse of Pain

Workout Date – 6/4/21

Q in Charge – Aorta

The PAX – Franzia, No Show, Nightingale, Cocoon, Joe Blow, Bowel Movement, Morning Wood, Turban, Aorta

Mission – The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer – Definitely not a professional, modify as needed. 

Warm Up – Side Straddle Hop x 30, Burpees x 5, Through the Tunnel x 20, Burpees x 5, Imperial Walkers x 20, Burpees x 5

Thang

Mosey to parking lot (rifle carry along the way)
Squats x 10
Shoulder Press x 10
Squats x 10
Merkins x 10

Partnered work – flipped b/t weights and running alternating after each weighted exercise.

Partner 1 – Weights – 10 Rounds

Curls – AMRAP
Chest Press – AMRAP
Bent Over Rows – AMRAP
Triceps Extensions – AMRAP

Partner 2 – Running – 10 Rounds

Round 1
Sprint – 50 yards
Bear Crawls – 25 yard
Jog – 25 yards

Round 2
Sprint – 50 yards
Leap Frogs – 25 yards
Jog – 25 yards

Round 3
Sprint – 50 yards
Bear Crawls – 25 yard
Jog – 25 yards

Round 4
Sprint – 50 yards
Leap Frogs – 25 yards
Jog – 25 yards

Round 5
Sprint – 50 yards
Karaoke – 25 yards
Jog – 25 yards

Round 6
Sprint – 50 yards
Lunges – 25 yards
Jog – 25 yards

Round 7
Sprint – 50 yards
Jog – 25 yards
Monkey Humpers x 30
Jog – 25 yards

Round 8
Sprint – 50 yards
Jog – 25 yards
Merkins x 15
Jog – 25 yards

Round 9 
Sprint – 50 yards
Jog – 25 yards
Monkey Humpers x 15
Jog – 25 yards

Round 10
Sprint – 50 yards
Jog – 25 yards
Merkins x 15
Jog – 25 yards

Mary – Big Boys x 10, Dollie Parton x 10, Oblique V-Ups each side x 10, Freddie Mercury x 10, 30 second plank

COT:

Announcements – Southern Greenville FCA Golf Tournament on Saturday.

Prayer Requests – BM’s brother Scott Johnson had triple bypass surgery. Currently at a hospital in Nevada. Prayers for his recovery and safe travels home to Greensboro, NC. Turban has opportunity for new position. Going through extensive interview process for GE. Had one interview Wednesday and a panel on Thursday. Will interview with three more people. Prayers for the Lord guide the decision and that everything goes smoothly. Lifting up Cocoon and his work. Asking the Lord to continue being present there.

SYITG – Aorta