6 doods fellowshipped, fitnessed, and faithed together on a fine July 14th morning (Bastille Day for our French F3 Friends) for a workout that will allow us to “eat cake” guilt-free like Marie Antoinette intended.
DISCLAIMER
PRAYER
COP
Roving warmup with the coupon to the bottom of the hill.
THE THANG
Park the coupons at the bottom of the hill. Then start on two sets of 14s (start with 1 of one exercise, and 13 of the other, then count up from one, and down from 13s by one).
SET 1: Real Merkins(R) (as in, all the way down, all the way up, elbows at 45 degrees, straight back/torso, not bobbing your head) at the top, and kettle bell swings.
SET 2: Heels to heaven at the top and thrusters with coupon at the bottom.
We only got to do 5’s for set 2 instead of 14’s due to 14’s taking much longer than anticipated. C’est la vie, non, c’est la guerre mon frere! Could have been me being a chatty Cathy that caused the delay, though.
MARY
Did 30 second side planks, to catch our breath.
Insert information about any additional post-THANG work (if applicable).
CIRCLE OF TRUST
PRAYER
MOLESKIN
Listen carefully to the voice inside your head. You may find you speak to yourself more harshly than you would speak to your children or your friends. This has consequences.
ANNOUNCEMENTS
Check slack for a hella lot of cool things coming up.
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