14 strong at Ironman this AM. Nothing like starting off the day with some weights, camaraderie, and tunes under the stars. Here’s how it went down
The Thang
Disclaimer
COP
- SSH x 25
- Tempo squats x 25
- Tempo merkins x 15
- (Jeff) Imperial Walkers x 20
- Freddie Mercury x 25
Partner up and start at the tree line
Partner 1 across to next tree line and back of a called exercise while partner 2 does exercises in place with weight
- Bear crawls/overhead press
- Broad jumps/squats
- Lunges/bent over rows
- Crab walk/curls
- Bball shuffle/weighted sit ups
Mosey back to the church for 6MOM, called out in turns working around the circle
- Flutter kicks
- Star crunches
- LBCs
- Lt. Dans (crowd pleaser)
- Gymnast crunches
- Box cutters
- Crunchy frogs
Plank to failure to close it out
Naked Man Moleskin
Great to have two visiting PAX in Moonshine and Peach Fuzz. Thanks for sharing some of your local F3 pain with us. We need new challenges to keep us fresh.
Let me know if you want that playlist. Just a random selection of jams that hopefully helped keep you moving.
Announcements and Prayer Requests
Need Ironman Qs in multiple upcoming weeks. If you haven’t Q’d before or it’s been a while, let me know. It’s fun to lead the PAX and not as scary as you might think. Just ask Siri…
School starts back this week. Prayers for students, teachers, and parents to get the new year off to a good and safe start
Thanks to Mrs Howell for taking us out
Peace,
Cow Tipper
F3 St. Simons 