DATE: 2023-03-17
AO: Farm
Q: Infinity
PAX: Sparky, Matthew – Running Man
FNGs: None
COUNT: 3
WARM UP: Rockettes, Windmills, Potato Pickers, 3 Slow Burpees OYO
THE THANG: St. Patrick’s Day Workout.
Complete two rounds of the following workouts, spelling “St. Patrick”: S Shamrock Superman x10 – On stomach, lift up all 4 limbs spread like a clover T T-Merkin x10 – Chest to ground, put hands out like a T, then push up . Bear Crawl 25yds to the cone
P Plank Jacks (IC) x10 – From plank, spread legs like a jumping jack twice A Air Squat (IC) x10
T Thigh Master x10 – Lunge w/ left leg, switch half way, lunge w/ right leg R Rum Runner – 100yds, 1/4 forward, 1/4 karaoke L, 1/4 backward, 1/4 karaoke R I Irish Inch Worm x10 – Fall to the ground, push up, inch your way back up C Celtic Calf Raise x10 – Single leg calf raise with high knee, switch half way
K King Crab Kicks (IC) x10 – In crab position, alternate leg kicks, each leg twice
SSHs to the song “Tubthumping (I Get Knocked Down)” doing a burpee each time it says “I get knocked down..”.
MARY: Heels to Heaven, Nolan Ryans, Flutter Kicks, Toy Soldiers, Irish Hammers, and Rope Climbers.
COT: St. Patrick converted the pagan Celtics of Ireland to Christianity and he used the three leaf clover to describe the holy trinity: god, the son and the Holy Spirit. Hundreds of years ago to today, people think the four leaf clover represents faith, hope, love, and luck. There is one four leaf clover for every 10,000 three leaf clovers. A lot of clovers tend to grow in Ireland. Thus, if you find a four leaf clover, you have the luck of the Irish. I don’t think it needs to be a 1 in 10,000 occurrence to have or display faith, hope, love, or luck. Let’s do our best to live right and lead right to bring more faith, hope, love, and luck to our family and loved ones and to our community. May the luck of the Irish be with you. Happy St, Patrick’s Day.
Closed with the Gonzaga Prayer.
F3 The Capital 