THE SCENE: A cool 50 but drier than expected
F3 WELCOME & DISCLAIMER
CHECK
WARM-O-RAMA:
Focus on whole body warmup
SSH (4C) IC x 30
Squats x 25
Merkins x 15
Michael Phelps OYO
Lil’ Bit O This, That
Quad and Hammy Stretches
THA-THANG:
Mosey to rock pile by L&N Station, grab a coupon, mosey to TN Amphitheater.
PAX partnered up, one group of three
Exercises were at two stations, one at stage, one up the stairs.
20 reps at each station, 2 trips to each station for 1 round. There were 4 rounds total.
Round One, run between stations
Merkins >>> Big Boys >>> Squats >>> Flutter Kicks (4C)
Round Two, bear crawl up stairs, jog back down
Smurf Jacks >>> X ups >>> CDDs >>> Get ups
Round Three rifle carry coupon
Squirrels >>> OH Press >>> Blockees >>> Kettlebell Swing
Round Four sprint up stairs, jog down
Mt. Climbers (4C) >>> SSH (4C) >>> Monkey Humpers >>> Pickle Pounders
PAX gathered coupons and laundry and returned to lawn. Next task was to move the 7 coupons down the field to the fountains. One PAX sprinted with a coupon to the end of the field and the others remained in place performing an exercise until his return. The next PAX would then take a turn until coupons had been taken across field. SSH, Squats, Plank, Shoulder Taps, Flutter Kicks were called out.
PAX returned borrowed coupons to L&N, as previously instructed by Knox County Schools.
PAX performed Up and Under Plank Relay across approximately 1/2 of the field before time was called.
MARY:
Included in the last push there.
COUNT-OFF & NAME-O-RAMA
CHECK
CIRCLE OF TRUST/BOM:
John Wooden Quote “The true test of a man’s character is what he does when no one is watching.” Great quote, but if you are like YHC, sometimes you find on the wrong end of this quote, lacking in character. What then?
3 A’s
Admit
Sometimes we just need an honest assessment of who we are, including our struggles.
Acknowledge
God already knows us better than we know ourselves. “O LORD, you have searched me and known me. You know when I sit down and when I rise up. You discern my thoughts from afar.” PS 139:1 & 2
Ask
God wants transformation for us, and that is a message of hope for YHC. “Search me, O God, and know my heart! Try me and know my thoughts! And see if there be any grievous way in me and lead me in the way everlasting.” PS 139:23 & 24
MOLESKIN:
Prayer for Air Gretzky as he travels to Romania
A word of thanks for YHC’s 2.1. She asked her teacher how she could become a Christian on Monday.
ANNOUNCEMENTS:
Need to fill up the Q Calendar