The workout formally known as F3

See what I did with the title? This week’s beat down was our way of Honoring the True King of Pop, Prince (RIP).

The Thang:

COP:

• SSH, 19, IC
• Little Baby Arm Circles, 99, OYO
• Little Baby Crunches, 19, IC
• SSH, 99, OYO
• Bird Dog, 30 IC Right Side
  • Flap Jack to Left side
• Hollow-Body Hold, 30 seconds
• Front Plank, 30 seconds
• Right Plank, 30 seconds
• Back Plank, 30 seconds
• Left Plank, 30 seconds

Mosey Laps while Prince took us back to 1999

• If you needed to stop running, you owed us 20 SSH

4 Corners (OYO) while Prince reminded us we didn’t have to be beautiful, just give him a Kiss

• 10 box jumps
• 20 LBC
• 30 SSH
• 5 Burpees
• All you got back to Flag Pole when song ended

4 Corners (OYO) while Prince sang about precipitation of an odd color

• 20 box jumps
• 15 dips
• 10 pull ups
• 20 SSH and 5 Burpees
• All you got back to Flag Pole when song ended

Finished up with butterfly hip thrusts and butterfly sit ups, 10 of each IC

NAKED MOLESKIN:

Today’s focus was on tightening the core and strengthening the back, and we did just that.

The renegade crew will meet again at 0515 on Thursday 5/5

Pray requests

• Cow Tipper and his M as they prepare for 2.1 (update: She’s here, Mae Lanier was born at 20:02 4/30)
• SLH grandmother having surgery

 

 

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