So 8 of us showed up for the last Den of the year not knowing what was taking place or how hard we would have to work. It was a cold 31 and we went straight to work.
Warm-up:
At the start Humpies IC x15
Windmills IC x15 (Then we ran up to the top parking lot.)
LAC IC x15
RAC x15
Butt Kicks IC x15 (Then we lunge walked to the end of the parking lot.)
Plank Jacks IC x15
Peter Parkers IC x15 (Then we ran down to the bottom parking lot.)
Gas Pumps IC x15
Squats IC x15 (Then we lunge walked back to start)
We then jogged to the brick pile where each PAX grabbed a couple of bricks and ran up to the football field.
On the Goal line:
20 Shoulder Touches (Single count)
20 Side Arm Raises
20 Tricep Extensions (The we sprinted to the 50 yard line)
20 Burpees
20 Mountain Climber
20 SSH (Then we lunge walked to the other goal line)
20 High Knees
20 Star Jumps
20 Tuck Jumps (The jogged/sprinted 100 yards back to the starting goal line.)
20 Shoulder touches
20 Side Arm Raises
20 Tricep Extensions (Then we jogged down to the wall for some wall sitting action.)
Muhammad Ali’s IC x15 w/bricks
Joe Fraisers IC x15 w/Bricks
Overhead press IC x15 w/bricks (On the second round of these, we only did 10 IC, then jogged to the tennis court.)
Corner One: 20 Monkey Humpers then lunge to corner two.
Corner Two: 20 glute bridges then printed to corner three.
Corner Three: 20 parker peters then lunge to corner four.
Corner Four: 20 goofballs then sprint back to corner one. (On the second round of these, instead of lunges, they did karaoke. (Then jogged back to start.)
Windshield Wipers IC x10
Caitlin Jenners IC x10
LBCs IC x10
- Some were complaining about working out in the cold, saying we need to stretch properly so we wouldn’t hurt ourselves. That’s what all the lunges were for. TO STRETCH!
- Side note: we say it at the beginning of every F3 workout, you are here on your own. No one forces you to be there. Workout to get better, that’s what I’m in it for. If need to, show up early to stretch properly on your own. Never know, 8-Way’s next Q, might not even have a warm-up. I have been to workouts where that has happened.
- Many were asking, “Where is Friar?” No one really knew, so Snips yelled our, “Shame on Friar!”
- Rest of the workout went ok, except for many complaining about how many lunges we did.
- “No more lunges please!”
- Hope you enjoyed the workout.
COT 2 Samuel 22:40A “For you equipped me with strength for the battle…”
We talked about how God gave us strength to make it through all the hard stuff we went through in 2017, and how He will give us strength this upcoming year as well…
8-Way out…
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