THE SCENE: Cold but not too cold
F3 WELCOME & DISCLAIMER: Yes – all the stuff.
WARM-O-RAMA:
- Projectivators
- Tempo Squat
- Tempo Merkin
- Mountain Climbers
- LBAC/fwd-bwd
- Overhead Claps
- 5 burpees OYO
THA-THANG:
- Mosey to Pool Wall – 10 Wall-ups
- Mosey to Playground – 10 Pull-ups
- Mosey to Recruiting Center – grab 2 CMU
- BRICKWORK: Begin exercise 1 at Parking Lot Island 1. Farmer Carry (FC)(pinch grip) CMUs to Parking Lot Island 2 for Exercise 2. Then Farmer Carry (FC) both CMUs back to STARTEX for next set of exercises.
- 10 Blockees – FC – 10 Plio-merks
- 10 CMU Kettlebell Swings – FC – 10 American Hammer (4-ct)
- 10 CMU Thrusters – FC – 10 Tricep Extensions
- 10 Lateral Step-ups (2-ct) – FC – 10 Bentover Rows
- 10 Overhead Press – FC – 10 CMU Curls
- RINSE AND REPEAT – We broke up the 2 sets with various Heavy Mary exercises (with CMU).
- Mosey back to ShovelFlag
MARY:
NO TIME
COUNT-OFF & NAME-O-RAMA
6STRONG: Erector, Rocket, Kickflip, Mathlete, Biohack, and Snaggletooth
CIRCLE OF TRUST/BOM:
“Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.” (I Thessalonians 5:16-18)
It’s been hard this year to rejoice always. My hope has felt weak and anemic. With weakened hope, it’s not surprising that it’s also hard to pray. But I can give thanks. So we spent some time giving God thanks. Then we got coffee and my burdened already felt lighter for the company and our joint work together. I also read from Psalm 130 that reminds us that we wait for and hope in the Lord – because HE IS UNFAILING in His Love for us. He forgives, He provides, He comes through for us. For me.
And that is enough.