Good News, Bad News

Temperature: 82°, feels like 89°, humidity 90%, barometer 1021-1023, clear skies.

Today’s workout was titled “Good News, Bad News” because sometimes it seems like every time something seems like a good thing, there’s a catch.

First exercise: Good news: we were only going to do 10 burpees, the bad news: they were 1-10 contra burpees (if you don’t know what that is, look it up in the F3 lexicon).

Good news: the burpees weren’t our warm up, bad news: were were actually going to run for Ironman.

Warm-up: 30 SSH, 15 Don Quixote, 15 weed picker, 15 Imperial walker

Run a lap.

Good news: we were going to do a little light resistance, bad news we had to run another lap.

Exercises: 20 bent over row, 15 triceps extensions, 15 shoulder press, 15 curls, 10 squat press.

Run another lap.

Good news: on our 6 for abs and lower back, bad news: another lap.

Exercises: 30 flutter kicks, 20 Rosalita, 20 Dolly, 30 LBC, flapjack to face down for Justice League.

Run another lap.

Good news: Dora 1-2-3, bad news it would only take 10 minutes which gave enough time for 1 more exercise.

Dora: 100 plank jacks, 200 mountain climber (2 count), 300 air squat while partner farmer carried.

Good news: last exercise, bad news: I kind of lied about the burpees. 1-10 contra-burpees.

Dodgeball 10 count (he counts way faster than Heehaw because he doesn’t have to use his fingers and toes).



Announcements: moving piano, Q-Source, Manna House on 9/1(Labor Day weekend)

Prayer concerns: Mrs Howell’s cousin, uncle and friend in ATL, Scott Reynolds and family. Bundy.


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