THE SCENE: 60?!?!? How? Light rain. Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Skipped for you bunch of veterans.
WARM-O-RAMA:
Phelps
KCP
Seal squats
Tempo Merkins
THA THANG:
Mosey to the new building.
6 Rounds
Each Round perform these exercises then run.
- 10 Burpees
- 20 LBCs
- 30 Merkins
- 30 SSH
- 20 Hello Dolly
- 10 Bobby Hurley
Round 1 – 1 LAP
Round 2 – 2 LAPS
Round 3 – 3 LAPS
Round 4 – 3 LAPS
Round 5 – 2 LAPS
Round 6 – 1 LAP
MARY:
Play the song “Turn it Up” by Oh the Larceny. Hello Dolly in rhythm with the music. Every time the lyrics say “Turn it Up” do one Heals to Heaven.
COUNT-OFF & NAME-O-RAMA
5 for bootcamp, 4 for Rush
COT:
Esse Quam Videri (EQV) – To be, rather than to seem.
Strive for authenticity. Strive to be a HIM and do the things we talk about during the BOM, don’t just listen and let no application take root in your life.
James 1:22-25, “But be doers of the word and not hearers only…the one who looks intently into the perfect law of freedom and perseveres in it, and is not a forgetful hearer but a doer who works — this person will be blessed in what he does.”
MOLESKIN:
ANNOUNCEMENTS:
Dec 10 – Oak Ridge Christmas Parade – bring your kiddos and come be on the F3 float!
Dec 21 – Sunrise hike at Clingham’s Dome – see newsletter for details
Dec 24 – Christmas Eve Family Workout. Bissell Park at 9:00AM
Jan 7 – Convergence at Bomb Shelter