THE SCENE: Mild & gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Same-old Same-old (SSH, Tempo Squat/Merkins, Imperial Squawkers, LBAC (fwd/bwd), Cherry Pickers, stretch OYO)
THA-THANG:
Easy Mosey to Pool Wall for 5 Wallpees – Mosey to Recruiting Center
- Each pax needs 1 CMU for timed movements
- Timekeeper: when pax flips tire 5 times he switches out with someone with a CMU
- Rotate until everyone gets turn flipping tire
- Brick Work: Curls
- Overhead Press
- Tricep Extensions
- Rows (Single or Double Arm)
- Good Mornings
- Lunges
- Squats
- Calf raises
- Rinse/Repeat
RING OF FIRE – plank/merkin 1 to 3, then back down to 1
Mosey back to Shovel Flag – stopping at Playground for 8 Pull-ups, Pool Wall for 4 more Wallpees
MARY:
PAX CHOICE
COUNT-OFF & NAME-O-RAMA
13 MEN
CIRCLE OF TRUST/BOM:
Asbury Revival going on now – rekindling that First Love for God the way John describes in Revelation. God is speaking to me from Hosea 10:12, “Sow for yourselves righteousness; reap steadfast love; break up your fallow ground, for it is the time to seek the Lord, that he may come and rain righteousness upon you.” and Psalm 63. What fallow ground is God calling you to break up as you grow in seeking Him?
MOLESKIN:
It’s been several months since I’ve Q’d. It’s nice to be able to stays for an entire workout! What a privilege!
ANNOUNCEMENTS:
Lots of announcements: 3rd F, Family Q, etc – check out Slack