Merry Go Round

by

Merry Go Round

Welcome VDR (Virtually Down Range) Pax from F3 Naperville Blueprint.

Disclaimer given.

No warm up as the THANG is long.

Round 1

  1. 50 Squats
  2. 40 WWII Situps
  3. 30 Merkins
  4. 20 Makhtar N’Diayes
  5. 10 Burpees

Round 2 – Plank A Rama – any variety of plank acceptable

  1. Plank – Three minutes
  2. Rest – 30 seconds
  3. Plank – Two minutes
  4. Rest – 30 seconds
  5. Plank – One minute

Round 3

  1. 50 SSHs
  2. 40 American Hammers
  3. 30 Alternating Shoulder Taps
  4. 20 Carolina Dry Docks
  5. 10 Merkins

Round 4

  1. 50 LBCs
  2. 40 Flutter Kicks
  3. 30 Overhead Claps
  4. 20 Seal Jacks
  5. 10 Diamond Merkins

Round 5

  1. 50 Arm Circles, any variety or direction
  2. 40 Mountain Climbers
  3. 30 Jump Rodpes
  4. 20 Plank Jacks
  5. 10 Eskimo Merkins

The FINISHER

  • Performed the Motivator from eight repetitions down to one

COT

It was good having Blueprint join us from F3 Naperville. Always great to meet new guys.

Prayers for Dr. Seuss as he goes through a challenge with a dishwasher that doesn’t want to be a dishwasher right now.

Prayers for all of the PAX and that they find ways to stay connected during this isolation. Don’t let the Sad Clown creep back in. Stay engaged and motivated. Keep posting and getting better. Don’t let CV be an excuse to not get after it. that is not what God wants for you.

Love you guys

Flame out

F3 Lehigh Valley