THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- High knees
- Projectivators
- Moroccan nightclubs
- Little baby arm circles
- Tempo squats
- Imperial squawkers
- Tempo merkins
THA-THANG:
Hit the parallel bars (20 inv. Rows + 20 merkins) and wall (10 Wall-pees) on the way
Baby steps @ Recruiting center
- 6 thrusters and a blockee x3
- Mosey around the parking lot
- 6 Airplane! And a blockee x3
- Airplane = on 6, crunch up with block then extend arms and legs
- Mosey around the parking lot
- 6 curl-presses and a blockee x3
- Mosey around the parking lot
- Line up along the short end of parking lot
- Lunge two parking spaces with cmu, then bear crawl back and do 10 dry-docks, then go back and get the cmu. Cross the parking lot
- Next two, transit 2 spaces, then do 10 of the listed exercise. Cross the parking lot
- Rifle Carry – Good mornings
- Farmer Carry – Tricep ext.
- Finish up with some high speed work
- 40 seconds – AMRAP – 20 seconds off
- Curls
- Heavy Hammers
- Right row
- Left row
- Heavy Flutter Kicks
- Double stack squats
- Heavy LBCs
MARY:
Just enough time to put our heels to heaven.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
In these days, it seems like uncertainty abounds. When we don’t know what is true or who to trust, it is tempting to just pick something or someone and cling to it. Life feels easier when you have a simple answer, even if the answer is wrong. It is really unpleasant to reside in unknowing, to accept the chaos each day. It seems better to hide your eyes, turn to distractions, but that just stores up suffering for later.
Instead, it is better to accept the unknowing of today by abiding in this transcendent truth: that we can place our trust in our Father above. The plan is not ours to know, even the Son did not know the day or the hour, but if we place our trust in the only One who is truly trustworthy, then our future is secured.
Psalm 121
1 I lift up my eyes to the mountains— where does my help come from?
2 My help comes from the Lord, the Maker of heaven and earth.
3 He will not let your foot slip— he who watches over you will not slumber;
4 indeed, he who watches over Israel will neither slumber nor sleep.
5 The Lord watches over you— the Lord is your shade at your right hand;
6 the sun will not harm you by day, nor the moon by night.
7 The Lord will keep you from all harm— he will watch over your life;
8 the Lord will watch over your coming and going both now and forevermore.
MOLESKIN:
Thanks to Manilow for the glamor shots!
ANNOUNCEMENTS:
IPC week 2 coming up. Hardship hill.