THE SCENE 63 and Clear
F3 Welcome and Disclaimer
THE THANG
COP
Twist and Pivot X 40
Imperial Squat Walkers X 20
Baby Arm Circles x 20 each way
180 Squat Jump x 20
Shoulder Tap Merkins X 15
Field of Dreams
1s 1st corner – AMRAP Squats until relieved.
2s 2nd corner – AMRAP Mercans until relieved.
3s 3rd corner – AMRAP Big Boy sit-ups until relieved.
4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving the Pax there
Burp Back Mountain
The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire pax completes.
Mosey to pavilion
The Pull up Run
10 Pull ups, 25 Rows, 25 Mercans x 3
Mosey back to SP
HANDS OF TIME
Q starts the PAX, legs up at 90 degrees, hands under your rear. One PAX at a time in a wave like motion- Each PAX counts off aloud as they drop and hold 1,2,3, etc around the circle until finished. Drop straightened legs to 10 degrees and hold until a full revolution has been made (as the second hands would move around a clock) then return to 90 degrees and repeat until smoked!
COT
Number Off and Name-O-Rama
BOM
Complacency – Sometimes when we get in a routine we can find ourselves being complacent or taking things for granted. It required almost maximum daily effort to keep growing physically, spiritually, and in relationships. Lately I feel like I have found myself be complacent as a parent. I have a plan for my physical growth(F3), a plan for my spiritual growth (quite times), a plan for my marriage growth (date night etc.), and a plan a t work. I have realized that I spend lots of time with my kids but they are going to be gone soon and there is so much I want to share with them. I have realized I need to develop a plan and be intentional with my kids. My challenge to you is to look at your life this week and seek out ways that you can be less complacent and more intentional.