Date: 2026-06-23
AO: Mastodon
Q: LeMond ,
PAX: Ankles, Stock boy, Airpump, Happy Feet, LeMond, Mr Roboto, Bostaff FNGs: None
COUNT: 7
– Warmorama:
– Goofballs
– Abe Vigodas
– Copperhead merkins
– Copperhead squats
– Speed skaters: 20 4-ct IC
– Batwings
– Fast thang: Red Barchetta
– 100-yard dash, 100 SSHs; run back and plank
– 75-yard dash, 75 mountain climbers (2 is 1); run back and plank – 50-yard dash, 50 LBCs; run back and plank
– 25-yard dash, 25 merkins; run back and plank
– 10 yard dash then 10 burpees, run back and plank
– Pre-Thang
– Pair up or join a trio
– Back-to-back coupon passes: 20 in each direction
– The Thang: Movement up Hoffa
– Pax divide into groups of 3 with one Pax heading ⅓ of the way up the hill to do coupon exercise while other 2 Pax move up hill. – With a pair, leapfrog
– Switch with a different Pax taking coupon up ⅔ of the hill. Repeat. – Switch with remaining Pax taking coupon to top. Repeat.
– Mode of transportation — Coupon exercise
– inchworm merkin — arm curls
– lunge — overhead press, alternating sides
– Imperial Walkers — bent over rows
– inchworm shoulder taps — goblet squat
– Mary:
– Leg lifts over upturned coupon
– Flutter kicks holding the block up.
– Moleskin: Resentment
– The Call to Forgiveness and Release
– Putting It Away: Ephesians 4:31-32 explicitly commands: “Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice”.
– The Antidote: The prescribed solution to bitterness is replacing it with kindness, compassion, and tenderhearted forgiveness.
Tags: Mastodon, Ankles, Stock boy, Airpump, Happy Feet, LeMond, Mr Roboto, Bostaff
F3 Wheaton 