F3 is Fitness, Fellowship, and Faith
WARMUP: Willi Mays Hays, Forward Fold, Cherry Pickers, Arm Stretchx2
THE THANG: Deck Of Cards: Clubs=Squats, Hearts=Merkins, Spades=crunches, Diamonds=SSH, Aces/Faces=Mosey
Circle of Mary
WARMUP: Yogging
THE THANG: Three blocks, 45 seconds per exercise with 15 seconds of rest in between. Twice through each:
Upper Body
– Push-ups
– Dips
– Plank Shoulder Taps
– Pull-Ups
– Supermans
Lower Body
– Squats
– Lunges
– Calf Raises
– Wall Sits
– Box Jumps
Abs
– Plank
– American Hammer
– Bicycle
– Leg Raises
– Mountain Climbers
WARMUP: Running
THE THANG: Running
Generally stayed in zone 2 heart rate for about four miles; stopped at the bridge for a little reflection.
ANNOUNCEMENTS: Fridays by the River have concluded but Pickin Parties have commenced!
Be on the look out for a happy hour invite for next Wednesday.
TAPS: Gratitude for the weather and friendship. Prayers for wisdom and grace as we transition to new routines in the summer.
WARMUP: Forward Fold, Willie Mays Hays, Cherry Pickers x 2
THE THANG: Def of cards: clubs=squats. Diamonds=merkins, spades=ssh, Hearts=crunches, Ace and Face Card= Mosey
ANNOUNCEMENTS: Cornelia Fort Party this Friday at airpark.
Payers for Ultratecht Dad and his recovery!
WARMUP: Willie mays hays, forward fold, arm stretch
THE THANG: Adora:
-300 SSH while parter runs to trash can and back
-Indian run around big loop
-100 merkins and squats in 25 set increments with run between sets.
MARY
ANNOUNCEMENTS: Friends of Shelby Party Friday
WARMUP: Willie mays hays, forward fold, cherry pickers, arch stretch
THE THANG: Indian run around big loop
100 reps of imperial walkers, SSH, Squats with run in between sets of 25
ANNOUNCEMENTS: Shelby Park Friends by River Event Friday
WARMUP: Little mosey, little stretching
THE THANG: Murph Prep
10 rounds of
– 5 pull ups
– 10 pushups
– 15 squats
– Run
Front to back run
MOLESKINE:
ANNOUNCEMENTS: Beers by the river
COT: Thankful for friendship! Grab a beer or coffee with one of the guys from the group :slightly_smiling_face:
WARMUP:
Willie mays, Forward Fold, arm circles, arm stretch
THE THANG:
Elevens: SSH and squats, merkins and LBC
Lunge to the light
300 squats with run after every 25 reps
Circle of Mary
ANNOUNCEMENTS: continued prayers for greyalbum daughter after her recent surgery.
Have a great week!
WARMUP: Willie may hays, forward fold, cherry pickers, arm stretch, repeat
THE THANG: Adora
300 reps: SSH, LBC,, Squats
Lunge to the Light
Circle Of Mary
MOLESKINE:
ANNOUNCEMENTS: Tuesday Brewsday at 12 south taproom tmw at 430
COT:
WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches
Mosey the runway
THE THANG: Adora: Squats and LBCs, 300 each, 500 SSH while partner runs to light and back.
Lunges
Circle of Mary
ANNOUNCEMENTS:none
Prayers for all Lions fans out there.