- Workout Date - 07/02/2020
- Q In Charge - Grass Fairy
- The PAX - MAC, WiFi, Red Ryder, Road Trip, Church Lady, Pine Tar, Padre, Punch List, Cockpit
- AO - The Terminal
From a newspaper article in New Orleans talking about the previous weeks phenomenons happening around in the colonies.
Mission Statement: The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.
Professional? – Not really Modify as necessary
Even though it was a semi-warm and humid morning we did a warmup:
SSH – 18 IC
IW – 18 IC
Windmill – 18 IC
TTT – 18 IC
LBAC – 7 forward 7 reverse
Overhead Arm claps – 18
Now that we have a little stretching and dynamic movements, we started to get a little hunger, so we moseyed over to the playground’s picnic tables.
Who wants some chips, so what goes with chips? Dips. We did 18 of them in a 4 count cadence.
Then we had to make sure we could lift the chip covered in dip, what better way to strengthen our arms but to do some good ol’ merkins. 7 of them in a 4 count cadence.
Next, need to make sure that our abs would be able to help the digestion of the chip and dip after we ate it, so why not do some LBCs. 22 in a 4 count cadence.
Lastly, we need to ensure that we can stand up after the transpirations that most likely could occur after eating a lot of chips and dip. Squats will help with the standing up. 43 of them on your own.
You know what? It is the 2nd of the month, why don’t we go ahead and repeat these exercises.
Now that we got some food, we had energy. We moseyed on over the to bus loop’s little hill.
It’s July now, it’s the 7th month of the year. Why not honor it with some sevens.
At the bottom of the hill, we started with a Big Boy Sit-Up.
Run up the hill.
At the top, we did everyone’s favorite. Burpees. Six of them.
Run back down the hill.
Repeat and increment the BBSU and decrement the Burpees to keep the number of exercises at seven per round.
Those that finished early got some extra credit of planking.
According to my watch it was still the 2nd of July, so let’s do another round of sevens. However, let’s do Ski Abs at the bottom of the hill and squats at the top.
Let’s mosey back to flags by going up and over and back down.
It is time for some Mary:
It’s July and we are close to the 4th, so why not celebrate with some American Hammers. 18 of them in a 4 count cadence.
Let’s keep up the intensity, let’s do some Freddy Mercuries. 22 in a 4 count cadence.
Keep those feet off the ground, let’s do some LBCs. 18 in a 4 count cadence.
Let’s finish up with the Mrs. Potts favorite, the Pickle Pointer. 18 in a 4 count cadence.
Still the 2nd of July, let’s repeat the Mary.
Still not 6:15? Thanks to Church Lady, we all took a mosey around the parking lot to finish at 6:15.