THE SCENE: Warm and dry… Until we started sweating.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Motivators 8x
Moroccan nightclub 20
THA-THANG:
Mosey to the next parking lot for 5 mins of CORE:
- BBS
- Plank w/ variations
- Superman
- Flutter kicks x20
- Right heel on left knee left elbow to right knee x20
- Other side x20
Mosey to cone in Large parking lot. Start at the first cone travel to the next cone via
- Sprint
- Bear Crawl
- Walking Lunges
- Flutter kicks x 20
Mosey to JUCOManjaro
- Sprint to first line
- Bear Crawl to the next line
- Walking Lunges to the next line
- Flutter kicks x 20
- Rinse and Repeat x3
- Continue to the top and stopping at each tick mark for whatever exercise was called out
Mosey to Hard Knox Parking Lot for some Man-Makers x20
MARY:
Scissors x20
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Hallerin Hinton Hill spoke at my church a couple of weeks ago. His message was on hope.
He said Hope is a habit
We need to practice hope
Remember when you’re at rock bottom, things can only get better.
I was hanging out at rock bottom when I was invited to workout with you.
I lost my job of 20 years and had no idea of how I was going to support my wife and kids.
Thanks Spotter for inviting me out!
“As tears were coming down the hope was rising up.”
4 things people with hope have:
1. H-healing
2. O-opportunities: turn obstacles into opportunity!
3. P-progress: Fix more than they break & leave more than they take
4. E-encouragement: literally means to make courage
Be in the habit of hope!
You gentlemen give me hope and challenge me to be a better man. I’m so happy to have you in my life.
2 Corinthians 12:9
Each time he said,”My grace is all you need, My power works best in weakness.” So now I am glad to boast about my weaknesses, so that the power of Christ can work through me.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
F3 Float at Oak Ridge Christmas Parade 6p (reach out to Kick Flip in Slack)
Judge Judy’s Christmas Party 5p – 8p (Adult Only event HIMs and Ms only)
WELCOME: Little Spice AKA Jackie Chad