Warm o rama
20 ssh
20 imperial walkers
20 crab flippers
20 grady corn
The Thang
Spartan
After Warm-o-rama PAX moseyed to the desired workout location, on the way we found 2 Milford Police officers in a nice sized parking lot and decided to change direction to workout in front of the police. We began by doing 30 Monkey humpers in front of the cops, one got out and tackled Chappie, lol jk we did not do monkey humpers and chappie did not get tackled, but we had a blast in the parking lot, this is where we completed the Spartan.
PAX line up and sprint 100 yrds, do 10 exercisesat the finish and walk back to the start all together. Q starts each sprint race with a verbal call. Continue until you have done 30 x100 yrd sprints and 10×30 = 300 exercises. PAX will be nursing home walking for several days.
30 burpees
30 merkins
30 squats
30 flutterkicks
30 ssh
30 lbc
30 hand release werkins
30 lunges
30 American hammers
30 shoulder taps
30 mountain climbers
squat potato
With 2 minutes remaining in the GLOOM QIC Gump grabbed a sandbag and we completed the squat potato.
Hot potato in squat position. PAX form a circle with everyone facing out. PAX then pass a heavy object around the outside of the circle while in squat position until the Q says halt. Add more objects in depending on the size of the circle
F3 message
“If the world hates you, you know that it hated Me before it hated you. If you were of the world, the world would love its own. Yet because you are not of the world, but I chose you out of the world, therefore the world hates you. Remember the word that I said to you, ‘A servant is not greater than his master.’ If they persecuted Me, they will also persecute you. If they kept My word, they will keep yours also. But all these things they will do to you for My name’s sake, because they do not know Him who sent Me. If I had not come and spoken to them, they would have no sin, but now they have no excuse for their sin. He who hates Me hates My Father also. If I had not done among them the works which no one else did, they would have no sin; but now they have seen and also hated both Me and My Father. But this happened that the word might be fulfilled which is written in their law, ‘They hated Me without a cause.’
John 15:18-25 NKJV