Gingerbread Man Circuit Workout

It was a beautiful 70 degrees with humidity this morning for 19 PAXs to engage in a workout that encompassed Legs, Arms, Core, and Cardio.

DISCLAIMER

PRAYER

WARMUP

I asked @Sugar to coQ this morning to make certain I make the correct statements, as well as, to honor him for his encouragement to me to come to F3.

• TTT x 10 IC • Willie May Hays x 10 each side • Hillbilly Walkers x 10 (3ct) IC • Frankensteins x 10 (3ct) IC • LBACs x 10 (front/back) IC • Merkins x 10 IC

THE THANG

This was a 3 circuit workout around the field at Founders Park. There were 6 stations for each circuit. The goal was to sprint between stations and “run, run, run, as fast as you can…” Each circuit ended with 3 shuttle runs.

• Circuit 1

•   Stations

• Merkins x 17 – – Sprint • Lunges x 34 – – Sprint • Marionettes x 34 – – Sprint • Box Jumps x 17 – – Sprint • Block Curls x 34 – – Sprint • Shuttle Run x 3 – – Sprint

• Circuit 2

• Stations

• Squats x 34 – – Sprint • Block Overhead Press x 17 – – Sprint • Russian Twists x 34 – – Sprint • Block Rows x 34 – – Sprint • LBCs x 34 – – Sprint • Shuttle Run x 3 – – Sprint

• Circuit 3

• Stations

• No Surrenders x 17 – – Sprint • CPRs x 17 – – Sprint • Flutter Kicks x 17 (3cts) – – Sprint • SSH x 34 – – Sprint • Freddie Mercury x34 – – Sprint • Shuttle Run x 3 – – Sprint

• Rinse/Repeat when finished with all 3 circuits

MARY

1-minute plank

CIRCLE OF TRUST

PRAYER

Keep @Chewy in your prayers as he transitions from NETN to TX.

MOLESKIN

The workout increments were in increments of 17 in honor of my rebirth as a Christian. I was 17 years old when I accepted Jesus Christ as my Savior and it changed not only my life, but my future goals as well. My goal was to be a goalkeeper in the World Cup. I was preparing to play for a semi-pro soccer team when I was completely convicted of my sins. On Jan 2, 1994 my life was transformed. I gave up being a soccer player to serve Jesus as a missionary, church planter, and now professor. I am appreciative of the men who serve and workout at F3. It is an honor to be a part of such a great group.

ANNOUNCEMENTS

3rd F opportunity this Thursday @9pm at Main St. Pizza. If you need more information, send a message to @Twilight.