THE SCENE: Beautiful – 46 and clear
F3 WELCOME & DISCLAIMER: Yes – all the things
WARM-O-RAMA:
SSH, Imperial Squawkers, LBAC, Grady Corns, Tempo Merkins, Mountain Climbers, Cherry Pickers, Mosey to Pool Wall
THA-THANG:
Pool Wall – 5 Wallpees, Playground – 7 pull-ups, Mosey to Recruiting Center
Heavy Stations: Pax rotate through every station with one pax as the timer until everyone makes it back to their original station. 2 Rounds.
Round 1
- CMU Thrusters
- CMU Lunges
- CMU Tricep Extensions
- Tire Flips
- Heavy Ball Slam
- Pull-ups
- TIMER – Bear Crawl to next Parking Lot island
Round 2:
- CMU Kettleswing
- CMU Squats
- CMU Curls
- Sledge Hammer on Tire
- Heavy Ball Toss Up
- Blockees
- TIMER – Bernie down to next Parking Lot island and Bernie back
Circle up for Merkin Pyramid – All pax hold plank while one pax does one merkin. Each pax in turn till all have done one merkin. Work up to 4 merkins, and then back down to one merkin.
MARY:
Pax Choice – American Hammers, LBC led by Bobbit, Prone Row led by Tuba, till time.
COUNT-OFF & NAME-O-RAMA
7STRONG in HEAVY PT, 1 Runner
CIRCLE OF TRUST/BOM:
Tuesday Kickflip shared from Philippians 4:8, “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.” Today, I wanted to add to that filling our minds with the Word of God has great benefit to each person who endeavors to know Him, and has many more benefits to reap of temporal and eternal value. From Psalm 1:1-3,
Blessed is the man[a]
who walks not in the counsel of the wicked,
nor stands in the way of sinners,
nor sits in the seat of scoffers;
2 but his delight is in the law[b] of the Lord,
and on his law he meditates day and night.
3 He is like a tree
planted by streams of water
that yields its fruit in its season,
and its leaf does not wither.
In all that he does, he prospers.
MOLESKIN:
If the result of meditating on the Word of God reaps immeasurable personal benefits, imagine how much more in our marriages and families, and workplaces, and relationships.
ANNOUNCEMENTS:
Collecting coats for KARM, serving at the Oak Ridge Thanksgiving Meal contact Kickflip or see Project Slack Channel, Oak Ridge Christmas Parade Dec 11 – great opporunity for our kids and families to participate with the F3 float, some may want to attend the Nantan’s Xmas Party earlier that evening as well