Make It Rain

April 9, 2018

12 PAX beat the gloom with a Heavy Metal Circuit to start the week…. Rain followed immediately

Q: Mr. T

PAX: Seahorse, Mayhem, FNG (Time Out), Jiffy Pop, Bone Spur, Brady, Dixie Chick, Pony Express, LETC, Gravity, Tiny Dancer

Warm Up:

  • Imperial Walkers (25)
  • Windmills (20)
  • Moroccan Night Club (25)

The Thang:

PAX pair up and prepare to rotate through 8 circuits.  Partner 1 completes exercise A until partner 2 finishes exercise B.  Once partner 2 finishes, then they swap.  After completing both exercises then both partners move on to the next circuit.  Circuits are listed below:

Circuit 1:

  1. A) Lawn Mower pulls
  2. B) 5-10-15 Burpees (this is 5 burpees at the station, then run to the speedbump and complete 10 burpees, then return for 15 final burpees)

Circuit 2:

  1. A) Kettlebells handoff sit ups (20 for each PAX at this station)
  2. B) Kettlebells handoff sit ups

Circuit 3:

  1. A) American Hammer w/ kettlebell or medicine ball
  2. B) Walking Tri-cep extensions (leave the station and walk to the end of the parking lot and back while completing tri-cep extensions)

Circuit 4:

  1. A) Goblet Squat Press
  2. B) Take a lap (complete an approximate ¼ mile loop around the parking lot)

Circuit 5:

  1. A) Kettlebell V-Ups
  2. B) 5-10-15 Burpees (this is 5 burpees at the station, then run to the speedbump and complete 10 burpees, then return for 15 final burpees)

Circuit 6:

  1. A) Heavy Metal Merkin w/ Row (push up on dumbbell, then pull dumbbell up, switching arms each time)
  2. B) Take a lap (complete an approximate ¼ mile loop around the parking lot)

Circuit 7:

  1. A) Kettlebell curls
  2. B) Kettlebell lunges (30 out, then 30 back)

Circuit 8:

  1. A) Kettlebell sumo high pull
  2. B) Take a lap (complete an approximate ¼ mile loop around the parking lot)

Finished with some Mary:

Flutter kicks, Box Cutters & Reverse box cutters

…Out of time…

After a little confusion on behalf of the Q we did a name-orama welcoming FNG “Time-Out” to F3.  Jiffy Pop continues to give it away… I think this is at least the 3rd FNG he has brought out in the past few weeks.  Great job!

COT

  • Praise for the continued growth of F3 locally… Iron Island to Carolina Beach, and Heavy Metal Monday coming to Leland
  • Prayers for Gravity’s friend who recently found out about a 4” mass in his brain.  38 year old dealing with chemo after surgery that partially removed mass.
  • Prayers for allergies and the impact they have on us directly (the coughing, itchy eyes, etc) and indirectly (spouses sleeping situations)
  • Praise God for giving us another wonderful day on this earth.
  • Praise for the opportunity to be leaders in or community and prayers that we are guided to make an impact it whatever way He sees fit.
Advertisements

SMACK TALK!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s