THE SCENE: Cold, some snow on ground and a small amount of icy patches on trails
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run twice around parking lot, Old Man Curly the Lash In Place Run with Burpees, Slow Timed Squats, Cherry Pickers.
THA-THANG:
Mosey to Parking Lot Next to Serpentine Sidewalk. Run around parking lot stopping to perform the following exercises at each cone:
- Cone 1: 20 Jump Squats
- Cone 2: 20 Big Boys
- Cone 3: 20 Shoulder Taps, each shoulder
- Cone 4: 20 Imperial Walkers, each leg
- Cone 5: 20 Smurf Jacks
- Cone 6: 20 Merkins
- Rinse and Repeat
Mosey to Outdoor Chapel. Find partner. While Partner 1 runs around chapel (on the sidewalk), Partner 2 will do one of two exercises: Decline Merkins with feet on stage. Box Cutters on non-stage end of chapel. Then partners switch and Partner 1 does one of the two exercises. The partners switch and Partner 2 does the exercise he didn’t do the first time. Then partners switch and Partner 1 does that exercise. Rinse and repeat.
Mosey to Serpentine Sidewalk. Bear Crawl to first light, run next four lights. Bear Crawl to sixth light, run next four lights. Continue to do this in increments of five lights until you reach the end of the sidewalk where it hits the perimeter trail. Then run back to starting place, sweeping those who haven’t finished yet with you back to start. Do the same thing but with hops instead of bear crawls. Finally, do the same thing but with lunges. End at the perimeter trail this time and do baby crunches until everyone has finished.
Mosey to Cardiac Hill. Do 20 Hello Dollies at start of Cardiac Hill. Do 20 Bicycle Kicks at First Turn. Do 20 Carolina Dry Docks at Second Turn. Do 20 Bench Raises at Top.
Mosey to AO.
20 American Hammers. 20 Pickle Pounders. Boat, Canoe.
MARY:
COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:
Many people tend to gripe. For example, many will gripe about the weather today (too cold, hate the snow, not enough snow). Two bible verses are important here:
Psalm 118:24 ESV / 686 helpful votes
This is the day that the Lord has made; let us rejoice and be glad in it.
Hebrews 12:28 ESV / 373 helpful votes
Therefore let us be grateful for receiving a kingdom that cannot be shaken, and thus let us offer to God acceptable worship, with reverence and awe.
We need to be grateful for what we have, for what the Lord has given us. We need to look for miracles underneath the stones of the earth, in the whisper of the leaves, in our everyday lives.
MOLESKIN:
ANNOUNCEMENTS: