THE SCENE: 32 F, partly cloudy, breezy – “nippy”.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
| SSH IC | 20 |
| Arm Circles -forward thumbs up – IC | 12 |
| Arm Circles -forward thumbs down – IC | 12 |
| Windmills | 20 |
| Cherry Pickers IC | 12 |
| Merkins | 15 |
THA-THANG:
I
| Bataan Death March – (3 SSH) to end of West Lot |
| 15 Burpees |
| Mosey East to Big Lot across from AO |
| Partner Up, each team grabs a CMU |
| One on CMU(A) repeats the “A” exercise while the other Moves to the opposite side of lot (B) and completes the B exercise. B returns and the A person moves to the B exercise |
| Part 1: |
| (A) CMU Merkins (move from one side of CMU to the other- Merkin on each side) |
| (B) Bernie Sanders – then 10 Jump Squats 10, then sprint back |
| then 20, then 30 |
| Part 2: |
| (A) CMU Curls |
| (B) Bear Crawl – then Imperial Walkers (each leg) (10), then sprint back, then 20, then 30 |
| Part 3: |
| (A) CMU Presses |
| (B) Sprint – then BBS (10), then sprint back, then 20, then 30 |
| Rinse and Repeat with just 20 each Part (1, 2, 3) |
| Rinse and Repeat with just 10 each Part (1, 2, 3) |
MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Sometimes as leaders, we need to hand off a task or assignment instead of doing it ourselves. We may have done this task many times and are good at it and have been previously recognized as a job well done, but, we should know when its time to step aside and give the ball to someone (who is ready) to take the lead and take the subsequent recognition/glory and lessons. This is how we teach and build others. God will find something else for us to do in time.
MOLESKIN:
We are praying for a fast recovery for Pinto
ANNOUNCEMENTS:
none