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:


  • 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


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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