THE SCENE: Low 40’s and No Wind. Quite the Heat Wave.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – IC x 20
Cherry Pickers – IC x 6
Cadre Dan Cherry Pickers (Moses Special) – IC x 50
High Knees across the P Lot and back
Butt Kickers half way across P Lot and back.
Lunges across the P Lot and Side Lunges back.
THA-THANG:
We partnered up on the grinder. There is a .25 mile loop the begins and ends on the grinder. We started out with everyone running 2 laps. Upon returning to the grinder, each partner did 10 burpees.
Once completed, partner one took off on another lap while partner 2 continued the work. One partner was working on the below list while the other partner ran a lap. We switched out on every lap.
- 150 Burpees
- 200 OH Press with CMU
- 250 Merkins
- 300 BBS
- 400 Squats.
We stopped a little short of people finishing in order to get some Mary in.
MARY:
Flutter Kicks – IC x 15
Slutter Kicks – IC x 15
LBC cash out for final minute.
COUNT-OFF & NAME-O-RAMA
16 PAX in attendance.
CIRCLE OF TRUST/BOM:
1 Timothy 4:8
8 “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.”
We are willing to put in work and grind out brutal workouts in order to see our physical bodies become the best that we can possibly make them. We do that so that we can withstand attacks on our physical bodies and care for ourselves while maintaining good health.
We must also be willing to work on and train our spirit man by reading the word and spending time with God in prayer to strengthen our spirit. When we do this, we strengthen our spirits to be able to withstand the attacks of the enemy on our lives. Make sure you are training your spirit as, if not more diligently than you do your physical body.
MOLESKIN:
ANNOUNCEMENTS: