20 SSH I/C 20 PLANK JACKS I/C 20 WINDMILL I/C SIDE SHUFFLE CAPRI LAP AROUND CIRCLE, switch direction half way 21 CRAB FLIPPER I/C 20 SEAL WAVE I/C 20 SEAL JACKS I/C
The so-named workout will become evident as you read on but it was done in honor of the race that is always run on Memorial Day — The Indianapolis 500. This year it is postponed to later this Summer in August. Meanwhile, it served as a good motivator for the first workout at CHOP since mid-March.
Monday was the “official” reload of F3 First State since the shutdown and it was a good one! The relaunch was a brutal 2nd Annual Memorial Day Mini CSAUP at Cape Henlopen State Park. 13 PAX started the day with a mile-long double Patriot Run to the beach, planted the shovel flags, promptly got completely wet, and commenced to making “sugar cookies” between sets of Sandbear and recitations of the F3 principles: Open to all men. Free. Always outdoors, rain or shine, hot or cold. Peer led. And always end with a COT. It all unraveled from there. But it was awesome to be back together! PAX shared brief bio’s of fallen warriors throughout the workout to keep focused on the reason for the Day. We ended the 2-hr CSAUP with a tailgate coffeeteria.
The morning after: 13 PAX posted again for what was originally scheduled as a day of reeecovery. Yet the draw of being circled up together again for motivation, accountability, locking shields, and to be sharpened “as iron sharpens iron,” drew PAX out of the fartsack to ignore recovery for a Chappie led H.O.B./M.E. 500 — so named after the perfect little oval in front of these two elementary schools: H.O. Brittingham & Milton Elementary…
The Oval
First things first…
WARM-O-RAMA: (something like this)
Disclaimer given because it’s been so long, and because of the presence of an FNG; welcome Spread!
SSH – 18 IC
Crab Flippers – 18 IC
Moroccan Night Clubs – 18 IC (not Arm-Circles Chappie!)
Windmill – 18 IC
Mosey’d to H.O.B. & M.E.
3rd F YHC chose to share his 3rd F word to be sure to get it in:
First, a quick recitation from the PAX of F3 core principles and mission.
See if you can finish this very popular verse from Jeremiah 29:11 : “For I know the plans I have for you,’ declares the Lord, ‘plans for welfare and not for calamity to give you…’ <PAUSE> …’a future and a hope.'”
We tend to think the 2 most important thoughts of this verse are that God will give us A FUTURE and A HOPE.
But I’ve been re-thinking this lately because in our nation, our state, and our communities we’re surrounded not only by signs people are putting on their front lawns with the word “hope.” on them, but behind those signs are people concerned about an undetermined and unknown future. They’re looking for hope. Maybe you are too!
Whether we’re talking about businesses, schools, churches or other entities that have been affected by the shutdown who wonder if they’ll be able to reopen and what it will look like when/if they do, nobody likes an unknown future. That’s why I think there are 2 words in Jeremiah 29:11 that are even more important than the words “future” and “hope.” I’m talking about the words: “IKNOW.” God was saying to Israel, the false prophets don’t know the future, but “I know.” Israel themselves didn’t know the future, but God said, “I know.” Our federal, state, and local governments can’t even pretend to know the future, but God says, “_______________.”
Admit it, having an unknown future bugs us! It’s disorienting! I don’t know the future, and you don’t know the future, but the most important part of this verse, that part which actually gives us hope, is that God says, “I know…I ALONE know…the plans I have for you.” This is a call to turn to God and trust Him!
“For I know the plans I have for you,’ declares the Lord, ‘plans for welfare and not for calamity to give you a future and a hope.'” Trust Him for those plans, THAT future!
The Thang:
PAX partnered up and completed the following exercises cumulatively (Partner 1 runs lap, partner 2 exercises, swap, rinse and repeat to total number of reps were completed:
100 – Apollo Ono
200 – Merkins
300 – Seal Jacks
400 – Squats
500 – LBC’s (500, get it?)
Mosey return to CHOP AO
Number-Rama
Name-O-Rama – Welcome again, Jalil Davis (F3 Spread)
COT – Prayers lifted for several PAX and family members, etc.
Honored to Q the reload workout at CHOP. Welcome back, welcome, back, welcome back…
20200513 Q: Flea DISCLAIMER: OYO Warmup: Sun Gods – 10 IC Daisy Pickers – 20 IC 4 count Calf Raises -20 IC Abe Vigoda – 20 IC THE THANG
FIRST WORKOUT START THE CLOCK http://www.intervaltimer.com/timers/9177532-f3-10-may-2020 15 Shoulder Taps – each side SSH to the one minute mark 10 In-Place Inch Worms SSH to the two-minute mark 10 Single-Leg Deadlifts – each side SSH to the three-minute mark 10 Jumping Lunges- each side SSH to the four-minute mark 15 American Hammers SSH to the five-minute mark REPEAT FOR A TOTAL OF 4X
—-Warm – Up—- Imperial Walkers – 20 IC Hill Billie’s – 20 IC Cooper Head Squat – 20 IC Abe Vigoda – 20 IC Cherry Pickers – 20 IC
—-The Thang—- So for this one, you’ll need an interval timer. You can either use your own or click the link (already built). http://www.intervaltimer.com/timers/9141353-f3-6-may-20204 sets — 10 exercises [1 min] (50 sec/exercise, 10 sec rest) -> 45 sec rest between sets Total Duration 41:35
Side Straddle Hops Burpees Merkins Side Plank Side Plank – Other Side Mountain Climbers High Knees LBC’s Air Squats Jump Lunges
