Joshua 1:9 Be strong and courageous; do not be frightened or dismayed, for the Lord your God is with you wherever you go.

In the midst of the current environment, there is a great deal of upheaval and anxiety. Our thoughts and prayers go out to all of those who have been impacted so directly and heavily by the COVID19 pandemic. Now, more than ever, we need to rely on our families, our friends, our neighbors and our faith to help guide us through.

The Thang:

Today we take on the COVID19 virus directly, with the following …


GM x 19 (4 count exercise)
SSH x 19 (4 count exercise)
Burpees x 19
Australian Mountain Climbers x 19 (each leg)
StepUps x1 19 (each leg)

(C) Chinook Squats x 19 (4 count exercise): Three Chinook arm circles, followed by a squat

(O) One Calls x 19 (8 Count exercise): Start in Merkin/Plank position 1 – All the way down 2 – Hand release 3 – Up and hold 4 – Floyd Mayweather punch right arm 5 – Right arm down 6 – Floyd Mayweather Punch left arm 7 – Left arm down 8 – Full plank

(V) V Up / Roll Up x 19 (4 count exercise): Most common from P90x ab ripper. Start laying flat arms above head, do a full sit-up and touch your toes. As you are returning, when mid back hits the ground, begin to raise the legs to 45° and hold the legs in position and crunch up and touch the toes

(I) Inclined Merkins x 19 (4 count exercise)

(D) Derkins x 19 (4 count exercise)

And now that your arms are shot, we’ll convert to a bit more Mary:

LBCs x 19 (4 count exercise)
6 inch hold x 19 seconds
Alphabet stay at level of 6 inch hold and spell each letter – STOP at S (the 19th letter of the alphabet)
Long Slow Flutter x 19 (4 count exercise)
Dying Cockroach x 19 (4 count exercise)

Virtual BOM
Virtual Count-a-rama

Moleskin: Miss the F3 routine sorely and hope that everyone can get back to a sense of normality soon. In the meantime, take care of those you love and enjoy the gift of spending unexpected time with your families. Do not overlook this and use this as an opportunity to #GetBetter! Also, seek out someone you can help, at least once each day and be a HIM.


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