THE SCENE: 70 degrees and rain … lots of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x25; Little Baby Arm Circles F/B x10 each direction; Ballerina Squats x10
THA-THANG:
Workout was ten rounds of exercises. Started at first line and moved forward to do the exercise x5 at the next line, x10 at the line after that, and x15 at the last line. After the last line run to the end of the grinder and do 5 pullups then Bernie back to the last line and do in reverse back to the beginning. When doing exercises with CMU move forward doing Murder Bunnies and backwards doing Resurrection Bunnies. When doing exercises without CMU move forward doing Bear Crawl and backwards doing Crawl Bear.
- CMU Curls
- Merkins
- CMU Thrusters
- Big Boy Situps
- CMU Swings
- Ballerina Squats
- Bent Over Rows
- Mountain Climbers
- Grave Diggers
- Burpees
MARY:
Overhead Claps x50; Box Cutters x10; LBCs for time
COUNT-OFF & NAME-O-RAMA
5 HIMs came out and braved the rain this morning
CIRCLE OF TRUST/BOM:
“Anxiety in a man’s heart weighs him down, but a good word makes him glad.” Proverbs 12:25
Today was my 50th post with F3 and to say that when I started I thought I would get here would have been a lie. When I first came on March 3rd of this year I actually left before the workout was over. I was anxious and out of shape and just plain gave up. It was the encouragement of Swerve and my wife that got me to come back and the encouragement of the PAX that has kept me coming. F3 has become a source of a good word that makes me glad. I have not only grown stronger physically, but more importantly mentally and spiritually thanks to F3.
MOLESKIN:
Pray for Swerve and the mission team from his church as they leave tomorrow. Pray for the community around the Bomb Shelter that they will not give into the division that our world breeds but will instead look for ways to show love even when they disagree.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.