THE SCENE: 60 degrees. Cool and cloudy. And it didn’t even rain.
F3 WELCOME & DISCLAIMER: I am still not a professional
WARM-O-RAMA:
SSH x 25; Cherry Pickers x 10;Tie Fighters (BAC holding a lunge) x 10 back and forth. Mosey to the back parking lot.
THA-THANG:
Run 1/2 lap, stop at station, and do the following exercises. 8 stops, 4 laps total. Do each pair of exercises like 11s, but 25s, counting up and down by 5. Each exercise is done a total of 50x
- Merkins / BBS
- Rev. Lunges/Supermans
- Burpees/Squats
- Plank Jacks/LBCs
- Smurf Jacks/American Hammers
- Diamond Merkins/Flutter Kicks
- CDDs/Hello Dollys
- Iron Mikes/Squat Jumps
Run back toward AO with just enough time to Devin Hester up the hill with 10 BBS at the top
MARY:
Box cutters x25 and finish strong with ATMs
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
A friend of mine passed away last week. He had struggled with MS for about 20 years. But he never complained. He worked really hard just to be able to live independently, but he experienced joy in spending time with friends, going to church and he appreciated being able to live the life he had. I need to think of him more when I struggle to get up for F3, when I feel burned out with work, or I feel worn out with family. I need to embrace the blessings I’ve been given if I am to be the man God wants me to be. In other words, quit belly aching and love more.
MOLESKIN:
Prayers sent out to QVC, his son and his family for comfort and healing.
ANNOUNCEMENTS: