The workout formally known as F3

See what I did with the title? This week’s beat down was our way of Honoring the True King of Pop, Prince (RIP).

The Thang:

COP:

  • SSH, 19, IC
  • Little Baby Arm Circles, 99, OYO
  • Little Baby Crunches, 19, IC
  • SSH, 99, OYO
  • Bird Dog, 30 IC Right Side
    • Flap Jack to Left side
  • Hollow-Body Hold, 30 seconds
  • Front Plank, 30 seconds
  • Right Plank, 30 seconds
  • Back Plank, 30 seconds
  • Left Plank, 30 seconds

Mosey Laps while Prince took us back to 1999

  • If you needed to stop running, you owed us 20 SSH

4 Corners (OYO) while Prince reminded us we didn’t have to be beautiful, just give him a Kiss

  • 10 box jumps
  • 20 LBC
  • 30 SSH
  • 5 Burpees
  • All you got back to Flag Pole when song ended

4 Corners (OYO) while Prince sang about precipitation of an odd color

  • 20 box jumps
  • 15 dips
  • 10 pull ups
  • 20 SSH and 5 Burpees
  • All you got back to Flag Pole when song ended

Finished up with butterfly hip thrusts and butterfly sit ups, 10 of each IC

NAKED MOLESKIN:

Today’s focus was on tightening the core and strengthening the back, and we did just that.

The renegade crew will meet again at 0515 on Thursday 5/5

Pray requests

  • Cow Tipper and his M as they prepare for 2.1 (update: She’s here, Mae Lanier was born at 20:02 4/30)
  • SLH grandmother having surgery

 

 

Leave a Reply

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s