THE SCENE: Raining like crazy, temp about 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
At the Northern ball fields pavilion: 20 Side-straddle hops, 15 Plank Jacks, 10 Cherry Pickers, 10 Windmills, 7 Little Baby Arm Circles forward and backward, 5 Wide Arm Circles forward and backward
THA-THANG:
Totem pole with the following exercises:
- Burpees
- American Hammers
- Decline Merkins (using bench of picnic tables)
- Bench Dips
- Mountain Climbers
Sprint to CMU pile to pick up CMU’s and bring back to pavilion.
20 Hello Dollies.
Next, we circle four corners of pavilion, bear crawling from Corner 1 to 2 and Corner 3 to 4 while lunging from Corner 2 to 3 and 4 to 1. We will circle the four corners three times doing the following exercises at each corner:
Corner 1: 1. 20 merkins. 2. 20 shoulder taps. 3. 20 dive bombers
Corner 2: 1. 20 diamond merkins. 2. 20 bottle openers. 3. 20 Carolina dry docks
Corner 3: (with CMU’s) 1. 25 overhead presses. 2. 25 curls. 3. 25 rows.
Corner 4: 1. 15 mountain climbers. 2. 10 burpees. 3. 15 plank jacks.
Next, we take CMU’s back to CMU pile and sprint back to pavilion.
20 Box Cutters.
Next, we do a shortened totem pole with the following exercises:
- Squat jumps
- Big boy situps
- Picnic table pull-ups
- Bench jumps
MARY:
We finish at the pavilion with leg stretching exercise from plank position.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Words from Sermon by Michael Gerson who gave sermon at Washington’s Memorial Cemetery about God lifting us up at times of despair.
MOLESKIN:
Prayers for Cheatsheet and his family as Cheatsheet’s grandmother, Mary, has passed away and is now in heaven. Prayers for Pinto who is recovering from heart attack.