THE SCENE: First day of the year I broke out the old tank top if that tells you anything. Absolutely beautiful morning!
F3 WELCOME & DISCLAIMER
29 Side Straddle Hop, 10 tempo merkins, 10 tempo squats, 10 imperial squat walkers, inchworm of death
Basically, work your way back and forth on the Grinder for the duration. 5 pull-ups on one end, 15 dips on the other. Stop at 5, 10, 15, 20 lines going both ways to do reps of the first exercise below (then second on you next lap, etc). Lunges and crawls are all done in between the lines. Burnie to the dips, run back to start.
- Good mornings / lunge forward / lunge backwards
- Merkins / bear crawl forward / crab walk back
- BBS / lunges again
- Side lunge (single count) / bears and crabs again
5, 10, 15, 20 are all lines. Lunges and crawls are all done in between the lines.
20 hello dolly, 20 super swims, 20 scissor kicks, 20 super slaps. All in cadence.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Read this quote from the opening to the album “Worthy” by Beautiful Eulogy.
We will not lose heart
Even though this present age will waste away
We will surely suffer, but it’s a slight momentary trouble
The deconstruction is painful, but the transformation is beautiful
When we the children of God are crushed under the heavy affliction of this world, be reminded that it’s weightless in comparison to the eternal measure of God’s glory
We have lost our eyes for the unseen and have swallowed the false hope of the visible
We must realize the empty grave and revel in the certainty of His resurrection with assurance of renewal, considering it worthy to suffer for the faith
So we will worship while we wait
Good work, men!
Don’t forget Saturday coffee