F3 Workout CHOP 10.26.2023
Warmup:
25 Windmills
25 Cherry Pickers
Danger Zone – Play Music(SSH entire time with Squat at Danger Zone)
Mosey to the Hill
Hold Plank 30 Seconds, Forearm Plank 30 seconds, 15 Merkins in cadence, Forearm Plank 30 seconds, Full Plank 30 seconds. RECOVER
20 count Mountain Climbers, Spiderman uphill, 25 Big Boys, Spiderman Crawl down hill, plank for 6.
20 Count Mountain Climbers, NUR uphill, 100 LBCs, NUR downhill, plank for 6.
3rd F
Struggle with my Dad’s birthday yesterday. I didn’t reach out to anyone and held in me the true feelings of missing my Dad to everyone who asked me how I was doing. Don’t lie because it beats you up inside as it did to me majority of the day yesterday.
“Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths” Proverbs 3:5-6.
Mosey back to Fire Hall
Grab Coupon
20 Curls for the Girls, 15 Curls, 10 Curls, 5 Curls, 10 Curls, 15 curls, and 20 Curls.
Jail break up hill, Mosey downhill
Round of Mary – Toy Soldier(Relaxed Recliner Chair), Chattahoochee(Flutter Kicks), Fireplex(4 Ct Freddy)
Name-O-rama –Flat Bottom, Deez, Toy Soldier, Chattahoochee, Probe, Fireplex, Struedel, and T-Rex on Q
Prayer Requests – Baxter Family, Ruxpin’s M treatment, Fireplex’s feet, and Chattahoochee’s (Head, Shoulder, knees, and toes, knees and toes)