F3 Medina

The Capper

Sat., Nov. 2, 2024

The Change-up!

Sat., Nov. 2, 2024 / 07:00 am - 08:00 am / AI Root Middle School

Focker

Workout:

This workout was designed for “muscle confusion.”
I liked the way the previous few Qs mixed it up and involved lots of muscle groups. The goal today was to keep this changing throughout the whole beetdown and fatigue upper and lower body for a good burn.

PAX completed sets of exercises without repeating the same exact form for each rep.

Merkins – diamond – Chuck Norris – standard – wide – standard – Chuck – diamond (x3 sets)*50mtn climbers (1is1)Squats – feet together, standard, wide Bavarian PRETZEL right, Bavarian PRETZEL left, right, left, wide, shoulders, feet (x3 sets)
As @Churchill pointed out, the Bavarian squat is actually the Bulgarian squat….so a new term was coined – it’s now called the Pretzel squat!
*50 Freddie Mercs (1is1)Chest – 5 of each – middle, right dominant, left dominant, incline, decline (x3 sets)*Mtn ClimbersShoulders/Triceps – 10 OP, 10 triceps, 10 OP, 10 triceps (x3 sets)*Freddie MercsLunges – forward 10, reverse 10 (x3 sets)*Mtn ClimbersRows – 10 bent middle, 10 lawnmower right, 10 lawnmower left (x3 sets)*Freddie MercsBlock incline merkins – middle incline, right, far right, right, middle, left, far left, left, middle*Mtn Climbers

6MOM:

Variety Plank and McGill back exercises for 5min

COT:

Romans 12: 1-2
I have always loved this passage. It first registered with me during college. It was written on the wall of one of the main campus buildings. College also happened to be where I met my wife. The passage stuck with us throughout the years and we continue to glean more meaning from it as we navigate through our crazy life journey together. Lately, Kim’s been struggling with feeling like she doesn’t have purpose in life and that she wasted her career and her time getting a degree that she doesn’t even use. I’ve been supportive and continue to be so as we navigate the next stage of our lives. We don’t need to conform to the expectations of others and we certainly are not done living life and we have plenty of time to decide if she wants to go for a second career or enter back into the workforce. She’s given so much to our family and even though she doesn’t always see it, I will continue to support and praise her for all the sacrifices she’s given to us over the years. I would not be where I am today with my amazing family and my career if it wasn’t for her sacrifice. Special prayers for my wife as we continue to discover what life has in store for us.