Conditions: 78 deg F, 98% humidity, zero breeze
Quick warmup as we’d be tight on time today
Michael Phelps OYO during Disclaimer
Big Arm Circles OYO
T^3 * 10 IC
Imperial Walkers * 10 IC
Thanks to Footlong and Armpit’s late arrival, we all did 10 burpees
Mosey to the pull up bars grabbing cinder blocks along the way.
5 stations each focusing on the negative motion. Today was not about reps, but more about the duration that your muscles are kept in tension.
- Station 1: Negative Pull Ups
- Station 2: Resistance Curls
- Station 3: The resistance for the Resistance Curls (this was basically a rest station)
- Station 4: Negative Dips
- Station 5: Negative Merkins with a 3-5 second hold at the bottom, chest barely off of the ground
Perform each station for 64 seconds, rest for 20 … total of 7 minutes for one cycle
Take a breather from the negatives with a round of focus on abs
- Abs 1: Leg Lifts
- Abs 2: Crunchy Frogs
- Abs 3: American Hammers
- Abs 4 & 5: Oblique Bends w/ Cinder Block each side
Same timing routine, 64 on, 20 off, 7 minutes total
Repeat the negative’s cycle above. Then repeat the abs cycle.
Return the coupons, plank until all return to the flag.
Count, Names, Announcements, Prayer Requests, Pledge, Prayer
Keep those that were in the path of Hurricane Florence in your prayers. Lot’s of North & South Carolina F3 groups impacted. Be on the lookout for opportunities to help them as they assess their recovery. There is already a GoFundMe for one group. Supplies are welcome too, if you are interested, just get them to me and we’ll figure out how to get them up to the recovery efforts.