Weather – 34F, Light Breeze, Clear Skies
Typical preamble to a F3 workout was shared as I exited the car and got started at 0515.
Warm Up
- SSH’s – 20IC
- Hillbillies – 15IC
- Windmill – 15IC (not Humpies @Twin)
- LBAC’s – 10IC (Forward, Backward, Chinook with Arms held level between)
- Buttkickers – 15IC
Mosey to corner of Willow St. & Ashe Ave.
Perform the following OYO – 5 Merkins, 5 LBC’s, 5 Squats
Mosey to corner of Ashe Ave and Boundary – Repeato except performing 10 of each exercise
Mosey to corner of Ashe Ave. and Church – Repeato except performing 15 of each exercise
Mosey to corner of Ashe Ave and Main – Repeato except performing 20 of each exercise
Mosey to corner of Ashe Ave and Ridge – Repeato except performing 25 of each exercise
Mosey to corner of Ridge and West Ave.
Perform the following OYO – 5 Pretzels (each Leg), 5 Wheezy Jefferson’s, 5 Lunges (each Leg)
Mosey to corner of West Ave and Mulberry – Repeato except performing 10 of each exercise
Mosey to corner of West Ave and Main – Repeato except performing 15 of each exercise
Mosey to corner of West Ave and Church – Repeato except performing 20 of each exercise
Mosey to corner of West Ave and Boundary – Repeato except performing 25 of each exercise
Mosey to corner of Willow and Harper
Perform the following OYO – 5 Dollies, 5 Burpees, 5 Mohammand Ali in Peoples Chair
Mosey to corner of Harper and Boundary – Repeato except performing 10 of each exercise
Mosey to corner of Harper and Church – Repeato except performing 15 of each exercise
Mosey to corner of Harper and Main – Repeato except performing 20 of each exercise
Mosey to corner of Main and College
Perform the following OYO – 5 Star Jacks, 5 Rosalitas, 5 Bobby Hurley’s
Mosey to corner of West Ave and Church – Repeato except performing 10 of each exercise
Mosey to corner of West Ave and Boundary – Repeato except performing 20 of each exercise
Mosey to AO and call it quits
COT – We are not be changed by the Culture but we are to be Counter to the Culture. It means we don’t listen to the culture but we come alongside and show them Christ’s Love.
Spokes Out!
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