THE SCENE: about 40 with some chilly wind.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Windmills x10, Tempo Squats x10, Grady Corns x15, little bit of this and little bit of that. Also did a warm-up mosey around the track.
THA-THANG:
5-minute complex:
- 1st minute — reverse lunges
- 2nd minute — reverse lunges + squats
- 3rd minute — reverse lunges + squats + inch-worms
- 4th minute — reverse lunges + squats + inch-worms + merkin
- 5th minute — reverse lunges + squats + inch-worms + merkin + shoulder taps
Around and around. Did 6 rounds adding an exercise each time. In between rounds, we worked on sprints on the soccer field increasing our speed each time til 100% sprint after 6th round.
- Round 1 — 10 burpees
- Round 2 — 10 burpees + 10 iron mikes
- Round 3 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks
- Round 4 — 10 burpees + 10 iron mikes + 10 jump-knee tucks + 10 squat jumps
- Round 5 — 10 burpees + 10 iron mikes + 10 jump-knee tucks + 10 squat jumps + 10 plyo-merkins
- Round 6 — 10 burpees + 10 iron mikes + 10 jump-knee tucks + 10 squat jumps + 10 plyo-merkins + 10 v-ups.
Took a mosey around the track doing some dips along the way. Stopped at the small basketball court for a merkin ring-of-fire.
MARY:
Just enough time for some flutter-kicks.
COUNT-OFF & NAME-O-RAMA
7 HIMs.
CIRCLE OF TRUST/BOM:
1 Timothy 2:1–6
[1] First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, [2] for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. [3] This is good, and it is pleasing in the sight of God our Savior, [4] who desires all people to be saved and to come to the knowledge of the truth. [5] For there is one God, and there is one mediator between God and men, the man Christ Jesus, [6] who gave himself as a ransom for all, which is the testimony given at the proper time. (ESV)