- THE SCENE: cloudy with a chance of a orange moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did the Albatross wings - Forward arm circles (4 count 20 rep)
- Backward arm circles ” ” “
- Seal claps ” ” “
- Overhead claps ” ” “
- 20 Bat wings
- Moroccan night clubs (4 count 20 rep)
- 10 Knoxville cherry pickers
- 10 Chattanooga cherry pickers
- Chinooks (4 count 20 rep)
- Albatross wings (4 count 20 rep)
Tha- THANG
Mosey to Pool wall
- 47 mike Tyson
- Bear crawl to other end
- 47 Superman Merkins
Then in front of Pool wall 47 Alligator merkins towards the playground
Finished with 28 pullups and 280 seconds plank hold
4 circuit of 7 pull ups and 1 minute plank hold
COUNT-OFF & NAME-O-RAMA
MARY: did a jailbreak sprint
Some basselt and Al gore holds
CIRCLE OF TRUST/BOM:
Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that you may be able to stand against the wiles of the devil. For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having girded your waist with truth, having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; above all, taking the shield of faith with which you will be able to quench all the fiery darts of the wicked one. And take the helmet of salvation, and the sword of the Spirit, which is the word of God; praying always with all prayer and supplication in the Spirit, being watchful to this end with all perseverance and supplication for all the saints—
Ephesians 6:10-18
Every generation has to equip themselves for fitness, work ect (proper clothes)
And every generation has to also face new evil/obstacles that come .. we as HIM need to properly equip ourselves with the whole Armor of God so we can go forth to help the next generation.