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F3 | March 26, 2017

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3-2-1 Its Cold, Lets Mosey

  • When: 01/10/17
  • QIC: Tiny Tank
  • The PAX: Shad Rap, Tiny Tank (Q)


Bright and early on the freezing cold morning after the College Football Playoff (#AllIn), YHC sat in the parking lot of TheStorm watching the clock and hoping no pax showed.  Alas, with 2 minutes to spare, a pickup truck suspiciously circles the parking lot and parks where the pax normally warm up.  Unfortunately for Shad Rap, his grand entrance and debut at TheStorm was only witnessed by YHC.

I’m sorry fartsack I cannot return to you this morning, disclaimer given and on to the workout…

Warm Up:

To cold for a warm up! Long mosey around the parking lots ending at the softball fields.

The Thang:

3-2-1.  3 minutes of strength, 2 minutes of cardio, 1 minute of abs.  Used cinderblocks during strength exercises for added fun.  For strength we did a minute thirty for two separate exercises and a minute for two exercises of cardio.  Abs was a minute for one exercise per set.  After each set moseyed to the parking lot and back to keep the body warm.

  • Set 1:
    • 3: Squat Press & Curls
    • 2: Burpees & High Knees
    • 1: V-Ups
  • Set 2:
    • 3: Lunges & Merkins
    • 2: Plank Jacks & Fast Feet
    • 1: America Hammer
  • Set 3:
    • 3: Squats & Dips
    • 2: Side Straddle Hop & Mountain Climbers
    • 1: Flutter Kicks
  • Set 4:
    • 3: Overhead Press & Tricep Extensions
    • 2: Squat Jumps & Seal Jacks
    • 1: Supine bicycle

Finished two minutes over time and moseyed back to start to close out.

Pledge

Announcements:

  • Need Q’s at TheStorm!

Prayer Request:

As always I appreciate the opportunity to lead. Special thanks to Shad Rap for showing up and making me conduct the workout and not head back home to my fartsack!

Tiny Tank

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