THE SCENE: Beautiful…50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The usual…SSH, Merkins, Mountain Climbers, Tempo Squats, Cherry Pickers
THA-THANG:
Unexpected closure of my favorite pull-up place… so we found a wall with a good height for muscle-ups.
(15 muscle-ups+15 dips) x3 rounds=45 muscle ups and 45 dips
Moseyed over to K-2(5) – K2 like the summit and K25 like the nuclear facility – our modest hill along ORAU Drive (staying away from the ORAU parking lot as Spotter and I were told not to use it without permission).
Partner up for Doras to work on the following:
- 45 burpees
- 45 BBS
- 45 lunges (2-ct)
- 45 squats
- started on merkins until time.
Partner runs up K-2(5): 1st time – sprint up, mosey down; 2nd time – bear crawl up, mosey down; 3rd time – bernie up, mosey down. Rinse and repeat until all exercises are complete.
MARY:
The usual: flutter kicks, Freddy Mercury, box-cutters – until time
COUNT-OFF & NAME-O-RAMA
7 HIMS worked on The Project today and got it DONE: Erector, Trolley, Rocket, Samaritan, Archie, FNG – Kick-flip (WELCOME), and Snaggletooth
CIRCLE OF TRUST/BOM:
Turned 45 this weekend and feeling it! But we’ve found a way to renew our strength – even in old age!
He energizes those who get tired,
gives fresh strength to dropouts.
For even young people tire and drop out,
young folk in their prime stumble and fall.
But those who wait upon God get fresh strength.
They spread their wings and soar like eagles,
They run and don’t get tired,
they walk and don’t lag behind. (Isaiah 40:30-31, MSG)
MOLESKIN:
Make time – take time – spend time waiting/hoping/trusting in the Lord. Not multitasking our quiet time. Solid, one-on-one time with HIM. And you’ll find you have the strength for everything you are called to.
ANNOUNCEMENTS:
Hardship Hill and Abridged