QIC: Fish Fry
AO: Patriot
Warm o’rama: SSH, Michael Phelps, Dragon Pose, Pigeon Pose, Knee Twists
The Thang: 18 Pax braved a humid morning to face a Tabata style workout with 35 yards out and back bear crawl/crawl bear that set the timer for 20 excises of at least 20 reps each:
20 Shoulder presses
20 Atlas Shrugs
20 tricep extension over head
20 Around the world
20 curls
20 single arm bent over row
20 stationary inch worms
20 sumo squat
20 bonnie blairs
20 foot release squats
20 hollow hold close grip chest press
20 straight arm extension
20 right elbow/left knee
20 left elbow/right knee
20 flutter kicks
20 static V arm pulses
20 plank spider man with leg lift
20 x pushups
20 dolphin push ups
20 bear squats
Mary: Freddy Mercurys and Toy Soldiers
COT: I was reminded of 1 Tim 4: 7,8 this week “Rather train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.” Today’s workout covered out whole bodies from head to toe. But we are more than just bodies; we are soul and spirit. Challenged the Pax to also grow their soul as they are recovering from their workout and train and strengthen their spirit as well.
F3 The Capital 