Great turnout today – 15 strong. Apparently, nobody watches the weather anymore because I bet a few might have stayed home had they known what we were in for!! I honestly can’t remember getting that drenched before – great job by all the PAX sticking with the workout and pushing through.
Warmup – SSH x 25, IW x 20, Merkins x 15, Slow Squats x 15.
1st Circuit: 10 KB squats, up the hill, 5 burpees, run to pull-up bars, 10 pull-ups, jog back. Repeat as many times as you can for ~7 min.
2nd Circuit: 20 two-handed swings, sprint to other side of soccer field, 10 merkins, jog back. Repeat as many times as you can for ~7 min.
Mary: Dolly presses x 15, Flutter Presses x 15, KB merkins x 20, KB LBCs x 15, KB Russian Twists x 10, KB presses x 15, “Plank & Drag” for 30 sec.
More KB work with sprints across length of soccer field: 10 lunges, 10 rows, 10 lunges 10 Rows. Sprint, 20 deadlifts, sprint. Sprint, 20 curls, sprint. Sprint, 10 merkins, sprint.
Mosey home and kill time: 15 swings, 10 curls, lap around lot.
Moleskin: No new announcements but a couple of prayer requests we want all of F3 to know about. 1. Market Timer has a newborn that needs surgery on Wednesday. We pray for a successful procedure and quick recovery (for mom and dad too!). Rock Trill has a friend – he and his wife recently lost triplets due to complications. We pray for peace for their family during an incredibly difficult time.