Ladders for Leaders

Wasted subsituted a Q for under the weather Dollar Bill and welcomed 15 other HIM’s to F3, a free, volunteer peer-led workout, as a non-professional and having no knowledge of any injuries or fitness considerations, so it was each individuals responsibility to please excercise safe and modify as necessary.  Hat Trick, Gizzard, Terminator, Valdez, Deuce, Peg, Welcome to FNG – Holy Moly, Left turn, Mr. Yuck, High Pitch, Full Monty, Saigon Sam, Bada Bing, Prunetang, Brown

Message:
Today’s Message – where do we turn when things get tough, who do you surround ourselves with?  Jesus surrounded himself with the apostles.   Today’s workout is like life, progressively harder at times and need each other to get through it!  What are you waiting for…when going gets tough, the tough get going!   When things get hard, do you cower and curl up in corner or do you hit it head on?   F3 men hit it head on and are the leaders this world needs right now!

Warm-up:  each Ladder round excercise… consisting of burpees, merkins, LBC, Lunges, Mountain Climbers, Plank 30sec, American Hammers, SSH, BBSU, and Squats…preped the Pax for the thang.

The Thang:   10 rounds below, in between each round we ran a flight of steps and added in some toes raises on a couple.

	BURPEE	MERKIN (push up)	LBC (crunch)	LUNGE	MOUNTAIN CLIMBER	PLANK (seconds)	AMERICAN HAMMER (mason twist)	SSH      (jumping jacks)	BBSU      (sit ups)	SQUAT
Round 1	5
Round 2	5	10
Round 3	5	10	15
Round 4	5	10	15	20
Round 5	5	10	15	20	25
Round 6	5	10	15	20	25	30
Round 7	5	10	15	20	25	30	35
Round 8	5	10	15	20	25	30	35	40
Round 9	5	10	15	20	25	30	35	40	45
Round 10	5	10	15	20	25	30	35	40	45	50
	50	90	120	140	150	150	140	120	90	50

 

COT:

CountORama

NameORama
Announcements – 12/3 christmas party, look at CSAUP and F2 for other events

Prayer requests – patience, empathy, and understanding in today’s crazy world!

Christian Prayer:  Our Father