I didn’t have high expectations based on the number of fireworks I saw and heard the night before. I picked up Jiffy’s Q and as always had a blast at F3, even if there were only 2 of us . . .

A special thanks is listed at the very bottom.

And this was just the WARM-UP . . .

PLENTY OF DYNAMIC STRETCHING:

Jog, High Knees, Butt Kickers, Toy Soldiers,, Lateral Shuffles , Lateral Lunges, Squats,

Alternating Forward Lunges, Tempo Merkins,

Single Leg Toe touches with other leg going back, Peter Pointers, Table Twists

The Thang:

Nasty 7s: 7 chin-ups from a deep position, 7 pull-ups from a half position with opposite grip, 7 full range pull-ups.

Daft Punk: 2 rounds

Dancing Bear with 2 Merkins

Daniel-Son

Empty Wheelbarrow

Laney Lu, Plank and Merkin

LBFCs: Little Baby Flutter Crunches

Low Country Crab

Iron Mikes

Inch Worm until exhausted

Groaners

Good morning Abbey: lay flat, move feet in and sit upright, then get up without touching the ground, then lower self back without using arms again (12 X)

Global Warming with extra tempo merkins, flutters, plank, Carolina Dry Docks, and others in-between

Hurpees: hand release burpees; increase # of hand releases up to 10;

Hydraulic Squat: Squat low, then right knee down to touch ground, then left now, then go back up in same direction as you came; do 10;

The Donatello

Tempo Merkin

*We will leave it to your imagination how many reps you think Sasquatch and I did of each of these exercises. (Can we say constant 45 minutes of moment?)*

8 minutes of Mary (0 rest):

Seated Ab Circles – 30 secs each direction; no rest between each

Twisting Pistons – 30 secs

Alligator Walks  60 secs;

Recliner Elbow to Knee Tucks – 30 secs

Slow LBC and Twist – 60 secs

Peter Parkers – 60 secs

Sprinter Peter Parkers – 60 secs

Elbow Planks with right arm/left arm high – 30 secs each

Regular Plank to the end – 30 secs

COT: Announcements; Prayer Requests

**A special thanks to Wegman’s for fartsacking today.