14 HIM came to get better this warm, gloomy Tuesday morning, with T Claps to Sugar Daddy for bringing out FNG (Tin Cup). YHC – Fogerty completed the Principles of F3 with the group, disclaimer completed, time to Mosey.
Warmup : Slow Mosey, Butt-Kickers, High Knees :
Circle Up: IC : 20 SSH, 15 Imperial Walkers, 15 Mtn. Climbers, 15 Hillbilly Walkers, 15 Merkins, 20 Moroccan Nightclubs, 2 Burpees, 10 Windmills, Mosey across lot for 4 Corners.
Today’s workout is all about Fellowship, Proper Form and Accountability (IC). Goal is to complete all exercises in a group format: In Cadence : Pax take turns leading each group.
The Thang, Part 1 : Four Corners ( used the 4 Basketball courts to guide the Pax ) : Split into 2 Groups ( Complete Each Exercise as a Group: In Cadence ): rotate until all Corners completed:
Corner 1: SSH x15, Plank Jack 15X, Bomb Jack 15X
Corner 2: LSS 15X, Sumo Squat 15X, Lunges 15X
Corner 3 : Flutter 15X, LBC 15X, Shoulder Taps 15X
Corner 4: Merkins 15X, Mtn Climbers 15X, Wide Arm Merkins 15X
Momentarily contemplated a Rinse and Repeat, but decided to head over for Part 2 in the gloom and discuss the Theme of the Month “Vulnerability” : God has a Plan for all of us, no matter the set backs you encounter (or blessings), share these times and life events with your Brothers and get better. Be Vulnerable to be set free. In our moments of Vulnerability, we share and create incredible moments. Today we were challenged to take TIME : Specifically, Make TIME, Take TIME for your Kids, the only thing our 2.0’s want is “your” TIME : ( Time to play, time to read, Just your TIME) : Time to Mosey for Part 2:
The Thang, Part 2 : “Climb the Ladder” ( 5 / 10 / 15 Reps ) : Each rung on the ladder
5 reps first rung, mosey to 2nd rung, 5 reps, back to first rung : 10 reps first rung, 10 reps 2nd rung: back to first rung, 15 reps 1st rung, 15 reps 2nd rung : Rinse and Repeat adding Rung(s).
1st Rung : Squats ( bear crawl to 2nd Rung : Crab walk Back to 1st Rung)
2nd Rung : Merkins ( Planned modify : Mosey between each Rung )
3rd Rung : Plank Jacks
4th Rung : LBCs
5th Rung : Burpees ( Last Rung – modified Rinse and Repeat to 5 /10 reps – watching clock)
Mosey Back for 5 mins of Mary :
COT : FNG ( Tin-Cup was anointed – Welcome ) : Announcements, Prayers and Praises led us to a perfect closure for a Tuesday workout in the Gloom.
Very Blessed to be part of F3 and specifically THE FORT: Blessed to get better each day with all the Pax of The FORT: Thank you to Jekyll for the opportunity to Q :