DARE TO BE!

Conditions: Muggy and not a breeze to be found

Disclaimer: Given at the one minute warning along with a request to mosey to the pull-up bars.

Warmup:
Oh yeah, right. This is Fury. We don’t do that here.

The Main Event:

Ready, Aim, Fire (start with this set and then repeat after each set they follows)
20 SSH
10 Burpees
20 SSH
10 Jungle Boi Squats
20 SSH
10 Bonnie Blairs

Power Abs
20 Mtn Climbers
20 Plank Leg Raises
20 Plank Jacks
10 Sit-ups
10 American Hammers
10 Reverse Crunches
10 Leg Raises
10 Flutter Kicks
10 Scissors

Push-up Fest
4 Merkin Shoulder Taps
4 Grip Change Merkins
4 Merkins w/ Rotation
4 Merkin Jump-ins
6 Arches
4 Merkin Plank Jacks
4 Merkin Side Crunches
4 Inch Worm Merkins
4 Merkin + alt Arm/Leg Raises

Core Crusher
20 Plank Side Crunches
20 Body Saw
20 Side Bridges
20 Freddy Mercury’s
20 Half Wipers
20 Side Jackknives

Repeat through until time is called (50 minutes)

Eperimental Work for the Remaining 10 minutes:

10 Wheelbarrow Squat/Merkins
10 Linked Arm Sit-ups (on my call)
5 Single Leg Squat Toe Touches
25 Overhead Presses while standing on one leg (25 each leg)
20 Curls while standing on one leg (20 each leg)

Plank until time is called (approx 30 sec)

Count: 4
Name: Refugee, Juggernaut, Uncle Jesse, Kobayashi

Announcements:
This Saturday’s workout is at Terrapin
USMC Mud Run this Saturday
Last week of the Birmingham launch.

Prayer Requests:
Juggernaut is transitioning back to working with and around people. Pray that he exercises wisdom when he opens he speaks.

Kobayashi’s Grandmother is having heart surgery in NC today to repair a leaking valve. Also, wife’s family lost 2 loved ones recently (aunt and uncle).

NMM:
Are usually start planning out my work out two days before I Q, but Juggernaut threw a wrench in that plan when he requested we swap out this week. Needless to say, I had to scramble to come up with something that would be worthy of Fury but not the same all same all.

The main part of the workout came from DAREBEE.com – this website is where I pull all of my solitary workouts from when I’m not able to join my F3 brothers. DAREBEE also has a great YouTube Channel.

The single leg, experimental work came from drjordanmetzl.com/ironstrength-workout/

I can’t remember where I came across the wheelbarrow Squat/Merkin for the linked-arm sit-ups.

Any work where you are doing one side then another (i.e.- Flutter Kicks, Merkin Shoulder Taps, Side Bridges, etc.) you only count one side (right then left = 1).

This was a deceptive workout. On the surface it seems pretty easy but when you stack them up together it quickly goes to a whole other level.

Until next time, remember…