Warmorama:

Mosey to the shelter for the F3 five core principles worth 5  (6 count cadence) Burpee’s each, The Mission Statement also worth 5 Burpees. Followed by the creed and I let them off the hook for the last 5 burpees.  Mosey to the parking lot and push pace run across the grassy area back to the shelter.

The Thang:

We tried to balance the workout with Core, Arms, Legs, and Lap workout (C.A.L.L.) Each pax was asked to choose their favorite core exercise and lead it for 20 reps followed by Arms 20 reps, followed by Legs 20 reps, and finally taking a lap to the parking lot with the push pace across the grassy area back to the shelter.

• Round 1 – C. = Leg raises (Blowfish), A. = Merkins (slow 4 count) L. = Round the world Lunges (slow 12 count) L. = Lap to parking lot with push pace back across the grass to the shelter to get the hear rate up.
• Round 2 – C. = Crunchy Frogs (Downward Dog) A. Dips (slow 4 count) L. Step up Knee Raises (4 count) 20 each leg L. = Lap to parking lot with the push pace back across the grass to the shelter.
• Round 3 – C. = LBC’s (Black Swan)  (4 count) A. Diamond Merkins (slow 4 count) L. High Knees to the Parking lot. L. = Push pace back across the grass to the shelter.
• Round 4 – C. = BB Sit-Ups (Test Tube). A. Mosey to the parking lot for lateral Pull ups. (paired up – One holds the bar over the other while they do lateral pull ups (first set 20, second set 10, third set 5). L. = push pace back to the Shelter. (No Lap on this round)
• Round 5 – C. Box Cutters (Snot Rocket). A. Mosey across grassy area to the Rock beds to choose a rock for some Slow Curls.  No More Legs or laps as we were running out of time. (Sorry Handycam – You didn’t get a turn for core.)
• Final Minute – V Sit for 30 seconds with a 10 second break then another 20 seconds.

COT

Prayer requests were quiet today – That’s a praise. I’ll be traveling this week to Florida for a cruse so prayers the weather doesn’t bring a hurricane.

Mole Skin

Today was the 20th so most of the exercises were 20 count. My theme was about balance thus core, arms, legs, and heart rate interval laps. A balance work out keeps you in all around fit condition.  Applying balance to everyday life is important too. Work will take everything you are willing to give it. Set some guide rails so you don’t sacrifice your family time. Especially devote some time to children as they grow up very fast and will be gone on their own before you know it. I certainly enjoyed working out at the Flight Deck with all you dedicated HIMs. Until next time….. Have a blessed day!