THE SCENE: 45 and soggy
F3 WELCOME & DISCLAIMER: administered
WARM-O-RAMA:
All exercises done IC
- 20 – SSH
- 10 – windmills
- 10 – baby arm circles forward and back
- 5 – cherry pickers
- 10 – merkins
- 10 – squats
THA-THANG:
Mosey to parking lot, then bear crawl to first set of parking spots and do 5 BBS . After that, alternate between lunges and bear crawls at at each set of parking spaces across the parking lot with 5 BBS in between. Bear crawl for the final one and perform 5 BBS to finish.
Mosey to the coupon pile and partner up for a DORA. One partner will rifle carry (farmer carry or other carries acceptable also) around first median at end of parking spots while other performs an exercises as follows:
- 100 – Swings
- 150 – Curls
- 200 – Rows
- 250 – Goblet Squats
Mosey towards the flag and stop for some Spicy Dragons along the way.
Spicy Dragons – Same as Welsh Dragon, but do a low plank before each merkin instead of should taps for a lil’ spice. Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 low plank, 1 merkin, and 1 plank jack. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 low planks, 2 merkins, 2 plank jacks, … etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first
MARY:
Two rounds led by Guardrail and one round of Imperial Walkers to finish.
COUNT-OFF & NAME-O-RAMA
10 HIMs and a 2.0 (S.O.S.)
CIRCLE OF TRUST/BOM:
Each of you made the decision to be here today. You took advantage of an opportunity to be better. You made deliberate choices like laying out clothes and setting alarms. You had advance notice about it…workouts are the same time every time on MWF. For each of us, these deliberate choices are creating habits in our lives.
There are other opportunities that will present themselves throughout our daily lives and it is up to us to make the right choice. We won’t have as much advance notice or even time to contemplate whether or not it’s worth the effort to say yes to it. For me, one of these choices came this last Saturday when my son and I made a trip to the dump. I was given an opportunity to help an older lady in front of me with her trash and in doing so teach my son a lesson in helping others, but failed to make the right choice and missed the opportunity before me.
I’m confident that I’ll do better the next time I have an opportunity come up, but I encourage each of you to learn from my mistake and take advantage of the opportunities before you. Often we think that teaching our children how is in BIG moments or in manufactured ones this time of year, but often it’s the small, organic, teachable moments of everyday life where there is a small window of time to make a lasting impression on the hearts and minds of our children.
Remember these words from Jesus as opportunities present themselves to each of you.
““Then these righteous ones will reply, ‘Lord, when did we ever see you hungry and feed you? Or thirsty and give you something to drink? Or a stranger and show you hospitality? Or naked and give you clothing? When did we ever see you sick or in prison and visit you?’ “And the King will say, ‘I tell you the truth, when you did it to one of the least of these my brothers and sisters, you were doing it to me!’”
Matthew 25:37-40 NLT
https://bible.com/bible/116/mat.25.37-40.NLT
ANNOUNCEMENTS:
Check out the Kick Flip’s Nant’an newsletter for all the Christmas happenings going on around F3 Knoxville.