It was brisk, barely above 40. There was sparse attendance, just three PAX. Nonetheless, we still put all three elements of F3 to work.
COP
Halo x 10
Around the World x 10
Figure 8 x 10
The Thang
The Clock – 12 stations, 60 repetitions per station.
American Swing
Squat
1-handed Swing (30 per side)
KB ‘Merican, one-hand on ‘bell (30 per side)
Clean (30 per side)
Snatch (30 per side)
Greg Louganis (sit-up & press)
Skull Crusher AKA Tailbone tenderizer
Row (30 per side)
Shoulder Press (30 per side)
2-handed Swing
High Pull (30 per side)
If you finish, 720 repetitions
Swole Mole
Do you know anyone who says something like, “watching a sunset is my church.” PUKE! Watching a sunset may be an awesome reminder of the beauty and power of God, but church requires membership, participation and a responsibility include time, talent and treasure. Same goes for F3. F3 is free, but we are called to be more than just observers or passive participants. We have a responsibility to work hard, lead and serve. This may seem like a lot for a workout club, but here’s the thing – because we all work at this shared purpose we all benefit. In fact, the benefits are far greater than we can achieve alone. There were only three people today, but I if was asked to do the above alone, I couldn’t do it. I would give up. In fact, I ran out of time and was 90 reps shy of finishing. Voodoo volunteered and Racheal stepped up and we finished my reps together. I know I really didn’t finish it on my own, but I left that workout knowing that our success was my success.
Thank you.
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