The J-Lo makes a Spartan Sexy

“I, John, am your borther and your partner in suffering an in God’s Kingdom and in the patient endurance to which Jesus calls us.j” Revalations 1:9

AO: The Spartan: Wilmington Treatment Center

Weather: completed sucked, cold, wet and misty – Gloomy with lots of light.

# of Pax: 9

Pax: Banjo, McFly, Big Sky, Spring Break, Hump Day, Tom Sawyer, Kix, Mad Dog & Gravity

WIC: Gravity

Warm-o-Rama:

SSH: 25 IC

Hillbillies: 15 IC

Moving, Dynamic warm up around the yard, 2 laps. Big Sky seemed to enjoy Sweeping the Wheat.

Merkins x 20

Squats x 25

Merkins x 20

Squats x 25

Move to the pullup/dip bar.

2 pax at a time will take turns doing 5 pullups and 5 dips. The rest of us hold Al Gore.

2nd round, the other pax do Planks

3rd Round – more planks

Wash Board Abs Circuit

While we have this nice soft spot, we begin 2 rounds of mary. Each round was:

Low, side plank jacks left side. X15 IC

Low, side plank jacks right side. X 115 IC

J-Lo Sexy Swerve: 20 IC

Superman Plank Jacks x 10 IC

Left Side Oblique Crunches x 20 IC

Right Side Oblique Crunches x 20 IC

Flutter Kicks x 25 IC

Rinse and Repeat the above.

We take a lap around the back building and the two fern rooms – they have two workout rooms full of ferns and cardio equipment.

Return to the AO: Sevens: Carolina Dry Docks on one end, Sumo Squats on the other.

It was now apparent we now had an audience as it appeared, they were between sessions, or it was a community smoke break or something, so we did 10 burpees OYO.

Kix lead us in Hammer of Thor – by this time most pax were reaching the fail point with their abs.

COT: We lifted up Jiffy Pop & Patchouli.

Spring Break shared how his 2 of his 3 boys are struggling with substance abuse. We wanted to encourage Mad Dog that he is not alone, and we, like F3 Raleigh are ready help him do the hard things in life. We also let him know we are counting on him, and pray he doesn’t let us down. We prayed for Tin Cup and that if Mad Dog wasn’t successful, that God’s gentle hand will nudge him to post with us next Friday. Mad Dog is here for another week or two. Look to see him wearing F3 gear next week as we left him with 2 shirts being his second post.

Big Sky and his M are beginning their training to begin fostering children. Prayers their hearts and their home is a open as God’s.

We closed with prayers with our military and first responders.

Gentlemen, this AO is such a blessings and T-Claps to Tom Sawyer for planting this flag. It is an honor to Q.

Gravity.

SMACK TALK!

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