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).
COT
Countarama/Namearama
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.
F3 St. Simons 