- When: 12/17/2020
- QIC: Deuce
- The PAX: Check Please, Extra Credit, 3 Peat, Mr. Yuck, Slash, Left Turn, Bada Bing, Saigon Sam, FNG - Constanza, Airbags, D-DAY, Zamboni, Shirley, Brown
F3 Fitness-Fellowship-Faith
Open to all men, held outdoors – rain or shine, peer led in a rotating fashion, ends with COT.
Message of the day – Less is More. No running at all today with a mix of dynamic and static exercise.
Warmup – Hillbilly IC x10, Toy Soldiers ICx10, LBAC F/B IC x10, MP IC x10, Reacher IC x10,DD stretch OYO, Peter Parker OYO
The thang with music by Green Day’s classic album Dookie
100 SSH, 60 sec static heel raise
90 Flutter kicks, 60 sec active beast
80 squats, 30 sec each leg static lunge
70 Mountain Climbers, 30 sec side plank each side
60 American Hammers, 30 sec each side glute bridge
50 Merkins, 60 sec sumo squat hold
40 sumo squats w alt leg kick, 30 sec each single arm plank
30 V-ups, 60 sec straight bridge
20 burpees, 60 sec forward leaning straight arm plank
10 superman/bananas, 60 sec forearm plank
Cooldown/stretch OYO
COT – welcome FNG Constanza, Trinity Mission 515 tomorrow AM if interested leaving from Greenwise. Closing Prayer
Less is More, Less distractions leaves more time for what is importan in your life
“Beware the bareness of a busy life.” Socrates
Thanks for coming out – Deuce