THE SCENE: A crisp 22 degrees and a moon with a great smile!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 Windmills in cadence
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Cherry Pickers
Tempo squats
THA-THANG:
Mosey to Tomo Poke for circuit workout stopping for 20x Merkins and 20x Flutter Kicks on the way. Perform below exercise for 45 seconds and then run the parking lot advancing to the next station:
- Fighter Push Ups
- 8 lb Sledge Hammer swings on the tire (hijacked from the Fitness Center and returned afterward)
- Flutter kicks
- Mountain Climbers
- Squats
- CMU Curls
- Burpees
- CMU Tris
- Jump rope
- Double CMU Rows
- Run stairs
Mosey to JUCOMANARO. Divide into two groups for a Dora
- Group 1 runs up the hill for 1 minute while Group 2 bear crawls up.
- When Group 1 returns, we switch excercises and repeat.
- Rinse and repeat 2 times.
Mosey back to the flag.
MARY:
No time.
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.
Prepared: the 4th pillar
The verse for this pillar is 2nd Timothy 4:2
“Preach the word of God. Be prepared, whether the time is favorable or not. Patiently correct, rebuke, and encourage your people with good teaching.”
—2nd Timothy 4:2
Personally I love this pillar! Don’t get ready, STAY ready!!
Someone asks about your faith, be ready to confess the love of Jesus. Something happens and messes up your plans, pivot and keep going!! Someone doesn’t show up to their Q. Own it, and lead the workout!
“Instead, you must worship Christ as Lord of your life. And if someone asks about your hope as a believer, always be ready to explain it.”
1 Peter 3:15
It goes on to say in verse 16, to do this in a gentle and respectful way… So let’s make sure we’re acting with Grace.
Thanksgiving is coming up and may of us are very blessed. Unfortunately the holidays aren’t happy for everyone. Remember to count your blessings, smile a lot: someone needs it, have patience, kindness, and grace: especially for those in the service indusrty. Be the light!
I have a lot of respect for you gentlemen. Being out here with you keeps me ready, mentally, physically, and spiritually. Thank you!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill, 4 Christmas Parades, 1 Christmas Party, and make sure to read Kick-Flip’s email!