QIC: The Count (Respect Respect)
PAX: 11 PAX Total- Dolly, Doodles, Early Bird, Fast Lane, Gaylord, Lanyard, Lock Jaw, Mayhem (Respect), Purple Rain, Swing Set.
AO: Beast Ridge
68 Degrees and starting to get humid!!!!
Brief 5 min warm up with SSH, Willy Mays Hayes, Michael Phelps, and Mosey to Pavilion area for beatdown.
Nickleback/Creed – Workout
This is actually third time for this workout in about month with slight variations.
Set 1 – As Many Rotations in 12 mins as possible using coupon where indicated, but optional for other exercises. 20 Burpees, 20 Alt Reverse Lunge (Coupon), 20 Merkins (2nd rotation – Diamonds/3rd rotation – Werkins, 20 LBC’s (Coupon), 20 Tricep Ext (Coupon). 40 yard AYG and then back to start.
Set 2 – As Many Rotations in 12 Mins as possible using coupon where indicated , but optional for other exercises. 20 Mountain Climbers, 20 Squats (coupon), 20 Overhead Press (Coupon), 20 Freddy Mercury (Coupon), Peter Parkers w/Merkin. 40 Yard Shuttle Run 10 Lines back and forth in P/L.
Set 3 – As Many Rotations in 12 Mins as possible using coupon where indicated, but optional for other exercises. 20 SSH, 20 Alt Lateral Lunge (Coupon), 20 Bicep Curls (Coupon), 20 Reverse LBC’s.
After countarama and namearama we discussed convergence for July 4th at the Battle Field. talked about Fathers Day and those important things to do in your parents life and the important things they do in yours. Same goes for those who are fathers with their kids. At the end we lifted up the F3 Nation and Chattanooga in prayer and I read the Simple Prayer of St. Francis for the needs of our country and world.
The boys worked it hard today so there was very little mumble chatter, but there was a lot of heavy breathing!!!
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