F3 and Covid Disclosures
WARMARAMA (all 18 reps in cadence)
Side Straddle Hop, Thru the Tunnel, Imperial Walker, Michael Phelps, Copperhead Squats, High Knees, Calf Raises, Give-Ups. Run around the circle.
Five sets of exercises with 18 reps of each exercise in celebration of Traeger completing “Hitting for the Cycle”. 18 reps for the 18 AOs completed in the Cycle. 5 sets representing 5 consecutive Saturday AOs. All exercises single count unless otherwise noted.
Curls with coupon cadence, Merkins, Big Boys, Squats, Seal Jacks cadence
Overhead press with coupon, Carolina Dry Dock, Monkey Humpers cadence, LBCs cadence, Jump Squats.
Chest press with coupon, Wide-arm Merkins, Rocket Thrusts, American Hammers cadence, Bonnie Blairs cadence
Manmakers, Diamond Merkins, Freddy Mercuries cadence, Bobby Hurleys, Red Bull Smurf Jacks cadence
Kettle Bell swing, Hand-release Merkins, Alabama Prom Date cadence, Mount Climbers cadence, Side Straddle Hop cadence.
18 Burpees OYO
Dealer’s Choice 8 reps max
CIRCLE OF TRUST
Philippians 4:13 “I can do all this through him who gives me strength.”
2 Chronicles 15:7 “But as for you, be strong and do not give up, for your work will be rewarded.”
Proverbs 19:21 “Many are the plans in a person’s heart, but it is the Lord’s purpose that prevails.”
Romans 5:3-5 Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.
Psalm 20:4 “May he give you the desire of your heart and make all your plans succeed.”
Prayers Requests – Ball of Man