Conditions: Gym short weather at a nice 56 degrees
Disclaimer given: Not a pro, here on your own free will, push yourself but modify if you need to.
Promised the PAX I would go light on the legs due to the P200. Also, beat down was inspired by Has Been and Part I of I Hate Abs.
COP:
Forward Little Arm Circles IC 13x
Backward Little Arm Circles IC 13x
Chinook IC 13x
Alternating Toe Touches IC 13x
Humpee IC 13x
Windmill IC 13x
Alternating Shoulder Taps IC 13x
Mountain Climbers IC 13x
Next took a small mosey to the larger parking lot
The Thang:
Wheel Of Merkin up to 3
Asheville Abs
Sprint to lamp post and walk back 8x (PAX were not too happy about these especially after promising to go easy on the legs but we need to get the lungs pumping)
Mosey over to wall & grab a small coupon
Side Raises IC 13x
Front Raises IC 13x
Push Press IC 13x
Dips IC 10x
Rinse & repeat 2x
Mosey to coupon pile & partner up
PAX 1: Farmer carry to light & back
PAX 2: Big Boy sit up AMRAP
Switch out for a total of 10 farmer carries
Block McStuffins IC 15x
Twisting Block Pass OYO 20x
Under Over Block Pass OYO 10x
Mosey back to flag
Time
COT:
Being YHC’s 26 birthday we did our traditional birthday merkins.
Count-o-rama
Name-o-rama
WOD: John 13:1-17
I enjoy Holy Thursday mass. It might be one of my favorite masses to attend. The gospel reading is of Jesus washing the disciples feet. In this moment Jesus reminds us to humble ourselves and be servant leaders. Being a part of F3 tells us to put ourselves 3rd. We preach reaching out to our respective communities and to make a positive impact. I enjoy working out with a group of men that are servant leaders and always finding opportunists to help others.
Announcements:
Palmetto 2019
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