March 15th, 2016 By Triple Threat

F3 disclaimer provided.

Warm Up:

• IST x20
• Windmill x20
• Plank jacks x20
• Mile run to the haunted day care and back to the tennis courts

The Thang:

10-10 workout (designed to complete w/o taking a break):

1. 10 Merkins
2. 10 Air squats
3. 10 Parker Peters (each side)
4. 10 Burpees
5. 10 Leg raises
6. 10 Plank arm rows (each arm)
7. 10 Jumping lunges (each leg)
8. 10 Table top toe touches (each side)
9. 10 buzz-saw planks
10. 10 prisoner jump squats

Shoulder press vs. chest press ladder

1. Start with 1 should press and 8 chest press reps until you have completed 8 shoulder press reps and 1 chest press reps. On your own.
2. Start with 1 Carolina dry dock and 8 biceps curls until you have completed 8 Carolina dry docks and 1 biceps curls. On your own.

Repeato: 10-10 workout

Mary:

• Leg raises (top half reps) x10
• Leg raises (full reps) x10
• Leg raises (lower half reps) x10
• X-Men x20 IC
• Slow Superman holds x10 IC
• Repeato!
• People’s Mary since we had a few more minutes as follows:
  • Crunchy Frogs x20 (as led by Man Down; the Q had enough here!) Thanks, M.D.
  • LBCs x20 (as led by Iron Wolf)
  • Mason Twists x20 (as led by The Closer)
  • Suicides (as lead by Trail Mix)
  • Stretch it out for 1 minute. Sorry Field of Dreams, I’ll get suggestions from you next time, first.

@Man Down(M.D.), I apologize for not mentioning you and your family during prayer. It must have been the crunchy frogs and suicides that got me off focus. Please know that my family is praying for the best for you during this time.

@Iron Wolf, I pray that interviews for your articles go better than well. Continue to do what you love.

@AllPAX, thank you for allowing me to push you a little this morning.

 

The Precinct

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