Wednesday, May 22, 2019 – Chiles
QIC: Dimples
PAX: Big Gulp, Bambi, Fish, Mensa, ManGuy, Wise Guy, Safety, Magneto, Iron Horse, QIC Dimples
If you hang out with chickens, you’re going to cluck. If you hang out with eagles, you’re going to fly. – Steve Maraboli
I thought this was quote was fitting for today’s backblast as F3 empowers men of all shapes and sizes to push themselves beyond their limits. Sure, you can workout at home or run a few miles which may check the box, but surrounding yourself by 10 like-minded individuals will allow you to soar in everything you do: mentally, physically and emotionally.
Lord’s Prayer @ 0525
Warm Up:
30 SSH
30 Mountain Climbers
Stretch
1/3 mile S&B
The Thang:
Keeping it simple today, 5 exercises starting at 10 reps going to 9,8,7,6,5,4,3,2,10. Mixed in different movements throughout to change it up.
10 Merkins, 10 Squats, 10 Sit-ups,10 Lunges, 10 Burpees
9 Merkins, 9 Squats, 9 Sit-ups,9 Lunges, 9 Burpees
…..continue to the last set of 1 = 10 reps
10 Merkins, 10 Squats, 10 Sit-ups,10 Lunges, 10 Burpees
Rinse, then 1/3 mile S&B same parking lot loop.
Core Circuit:
10 V-Ups
10 count flutter per PAX
10 V-Ups
5 count American Hammer per PAX
6″ hold with out/back
2 min plank
Finisher:
Suicides in parking lot up until 6:15!
COT:
Good words shared on patience, being present, keeping Christ first, and prayer requests for health/family. Future planning is important, but don’t miss what’s happening today.
PRAYER
PLEDGE
Until next time,
-Dimples