- Workout Date - 06/04/2021
- Q In Charge - Aorta
- The PAX - Franzia, No Show, Nightingale, Cocoon, Joe Blow, Bowel Movement, Morning Wood, Turban, Aorta
- AO - Tower of Terror
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