THE SCENE: Low 40’s at the Asylum and no rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 15 mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmill
THA-THANG:
Mosey to the parking lots south of the where the shovel flag is supposed to be and gather in the southeast corner. Start with 20 merkins, run to the next corner, 10 burpees, run to the next corner, 20 diamond merkins, run to the next corner, and 10 burpees. Repeat once.
Mosey on the greenway toward Cardiac hill. Stop about 5 lights shy of the intersection. Bear crawl between each light and do 10 leg lifts at each light. Continue mosey to Cardiac hill. Run up the hill stopping at the corners for 20 squats and then 20 lunges. Run to the top and do 20 flutter kicks on a four count. Repeat once.
Mosey to the playground. Do 3 rounds of 15 box jumps at the playground and 15 supine pull-ups on the park benches under the pavilion.
MARY:
Apollo Creed style one arm push-ups in a circle. One arm on your brother’s shoulder and one on the ground. 5 each arm. After completion, YHC said “that was neat”. Not sure where that came from, but a good finish to the workout none the less.
COUNT-OFF & NAME-O-RAMA
18 PAX today
CIRCLE OF TRUST/BOM:
Ephesians 6:1. “Children, obey your parents…”. That one is easy for the parents, but here is the tough one. Verse 4 “Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.” YHC constantly struggles with this one. Sometimes the kiddos don’t think I love them when I discipline them. Make sure you are not disciplining your children when angry. Cool off for a minute first.
ANNOUNCEMENTS:
Cleveland launch Saturday. Upcoming canned food drive for Second Harvest with FIA.