THE SCENE: 48 and awesome…the weather was 48 degrees too!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Cherry Pickers (IC) 4 CT X 10
- Morrocan Nigh Club (IC) X 10
- Baby Arm Circles (forwards) & Michael Phelps (OYO)
- Baby Arm Circles (backwards) & Michael Phelps (OYO)
- Windmills (IC) X 10
- 4 burpees (OYO)
- 8 Tempo Squats (IC)
- 48 Side Straddle Hops
- 48 Calf Raises
THA-THANG:
Get-N-Swoll – Dora Style
- 48 overhead press w/ CMU while partner does sprints
- 48 curls w/ CMU while partner does sprints
- 48 tricep extensions w/ CMU while partner does sprints
- 48 bentover rows w/ CMU while partner does springs
- Rinse and repeat
- Mosey
4 Corners – 12 Laps X 4 Corners = 48 (we finished…most of it)
- Cardio – 4 burpees & 8 (4 CT) mountain climbers at each corner
- Legs – 4 Bobby Hurleys & 8 monkey humpers at each corner
- Upper Body – 4 merkin claps & 8 diamond merkins at each corner
- Core – 4 supermans (w/ 2 second pause) & 8 big boy sit-ups at each corner
- Rinse & repeat 3 times each
- Jailbreak to AO
MARY:
- 48 Flutterkicks
- 48 Side Crunches (24 each side)
COUNT-OFF & NAME-O-RAMA
Welcome FNG – Commission!
5K, Chaco, Erector, Fast-N-Easy, Guano, Kenjo, Rocket, Snaggletooth, Spotter, Stye, Sweeper, & Booster
CIRCLE OF TRUST/BOM:
Stress and anxiety are tough to deal with and I feel like I’ve been dealing with more than usual worrying about my 16-year old daughter, the charity I lead (never enough money), and wondering if I’m fully serving my purpose on this Earth.
I know I shouldn’t worry or be stressed but I am. The scripture below is comforting and I trust things will be OK.
- “The Lord is on my side; I will not fear.” Psalm 118:6.
- “Yea, though I walk through the valley of the shadow of death, I will fear no evil; for You are with me; Your rod and Your staff, they comfort me.” Psalm 23:4.
- “For all have sinned and fall short of the glory of God” Romans 3:23
- “Which of you by worrying can add one cubit to his stature?” Matthew 6:27.
- “Trust in the Lord with all your heart, and lean not on your own understanding.” Proverbs 3:5.
- “But Jesus looked at them and said to them, ‘With men this is impossible, but with God all things are possible.’” Matthew 19:26.
- “Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. For My yoke is easy and My burden is light.” Matthew 11:28-30.
- “For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.” Jeremiah 29:11.
- “And my God shall supply all your need according to His riches in glory by Christ Jesus.” Philippians 4:19.
MOLESKIN:
Thanks for humoring me with all of the 4, 8, & 48 numbers…my 80th birthday Q is going to rock!!!
ANNOUNCEMENTS:
- Convergence tomorrow at the Asylum
- Sign up to Q
- Hardship Hill – May 18 – Sign up for the JUCO 5 team!!!