January 2nd, 2018 By Hipbone

Warm up in church parking lot:

High knees, butt kickers, karaoke

Circle up- Lower Lot

SSH x 25

Cotton pickers

Air squats x 10

Air squats x kick x 10 each leg

Arm Circles

Mountain Climbers

Merkins x 20

Tire Workout (Lower parking lot)

Pair up. One partner hits tire with sledgehammer while other does 80 yd suicide in lower parking lot. Switch. 2 reps

Decline merkins around tire

Partners begin merkins at opposite ends of tire. Rotate clockwise around tire doing at least 12 decline merkins

Lateral tire jumps

Partner 1 does air squats while partner 2 does four lateral tire jumps. Switch. 2 reps

Mosey to rock pile

30 yd Lunge walk w/twist with rock

Curl, overhead, skullcrusher, reverse skullcrusher, reverse overhead, reverse curl with rock x 10

Mosey to Picnic Shelter

The Thang:

Tabatas – 45 seconds on 15 seconds off for seven exercises (7 minutes total)

2 sets

Set 1

Air Squat

Barishnikoffs

Alternating V-ups

Brazillians

LBC’s

Basketball jump

Apollo Ohno’s

Recover 1 minute

Set 2 (45 sec on 15 sec off)

Stump jumper

Side plank scissor lift-10 per leg

Crunchy frog

Burpees

Jumping lunge

J-Lo’s

Star jumps

Mosey to pull-up bars

10 pullups

Partner 1 planks while partner 2 does 15 decline merkins with his feet on partner’s back

2 sets

Mosey to Mary

Mary

Superman Stretch

Alternating superman stretch

Breaststroke stretch

Cobra into child’s pose into downward dog

Frostbite audible

Lex Luther audible

Moleskin:

1. Six faithful Pax gathered at ASEC on a gorgeous, 38 degree Saturday morning to escort the old acquaintance, the year 2017, out and ring in the new year, 2018!
2. Lest 2017 be forgot, the Pax participated in a challenging, full body workout designed to test all muscle groups with an emphasis on core. As the song, “Auld Lang Syne”, rhetorically asks, is it right that old times be forgot? Six F3 brothers embraced the memory of the old year while enthusiastically looking forward to the new. By the way, “Auld Lang Syne”, is a Scottish folk song that is usually interpreted as, “for the sake of old times”.
3. Some things never change even though we, as a society, advance to another year. El Ab still cherry picks rocks at the rock pile to find the lightest one and probably will continue to do so until he is shamed by the F3 form police. Where is Bay City when you need him?
4. Prayers for our F3 brother, Trick Daddy, as he embarks with his family on their mission to Brazil. What an incredible personal sacrifice he and his family are making to spread the Word of God and our savior, Jesus Christ, to the people of Brazil. Please remember him not only in your prayers, but with your contributions to his charity, Link Up Ministries. Keep posted for links to that charity.
5. It’s always a pleasure to lead our group and I thoroughly enjoy the comradery and support of all my F3 brothers. 2017 has been a challenging year for son, James and our family, but your support and prayers make such a huge difference! I cannot thank all of you enough and please know 2018 looks very, very bright!
6. Moleskin faithfully submitted by Total Package 12/30/17

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