- Scene: We thought it was gonna rain.. it was muggy damp for sure but no rain. 66 degrees felt like 77.
- Welcome: FFF – Live it love it breath it – the only payment is in sweat
- Warm-up:
- SSH
- Slow Lunge stretch
- Slow Cherry pickers
- More slow lunge stretches with holds.
- Slowsey
- Several burpees combined with high knees on the way to Track
- Couple random downward dogs + upward dogs
- More high knee + burpees
- Two Burpee broad jumps
- Reverse Bear crawl across street
- Two Burpee broad jumps
- Bear crawl across street
- Two Burpee broad jumps
- Bernie across street
- Two Burpee Broad jump
- Sprint across street.
- Slowsey to track.
- Workout
- In single file line progress down the football field using this pattern of exercise
- Burpee Broad jump for 5 yards directly down the sideline
- Reverse Bear Crawl Straight across field on the 5 yard line
- Burpee Broad jump for 5 yards directly down the sideline to the 10 yard line
- Bear Crawl Straight across field on the 10 yard line
- Burpee Broad jump for 5 yards directly down the sideline to the 15 yard line
- Bernie Straight across field on the 15 yard line
- Burpee Broad jump for 5 yards directly down the sideline to the 20 yard line
- Sprint Straight across the field on the 20 yard line.
- Repeat the above pattern zig zagging across and down the field until time called. We made it to the 20 yard line.
- In single file line progress down the football field using this pattern of exercise
- Circle of Trust
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Luke 8:15 “But the seed on good soil stands for those with a noble and good heart, who hear the word, retain it, and by persevering produce a crop.” God’s word is the surgeon we need (Hebrews 4:12), I encouraged and exhorted the men to retain and persevere with, in and through God’s word today. You won’t regret it, it will bear fruit.
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- Announcements
- Congratulations to Judge Judy – our new Natan – transitioned this last weekend. Remember to lift him up in prayer.