THE SCENE: A little cooler at 60 degrees
F3 WELCOME & DISCLAIMER
- Welcome to F3: Fitness – Fellowship – Faith
- My name is Imaginary and I’ll be your Q this morning
- Disclaimer – This is a free, volunteer, peer-led workout
- I’m not a professional
- You’re here on your own volition and participating at your own risk
- I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.
WARM-O-RAMA:
SSH = 20
Merkins = 10
Little Baby Arm Circles while lunging = 10 each direction
Imperial Walkers = 10
Burpees on your own = 10
Calf Raises = 20
THA-THANG: 11’s
Mosey to Poopatorium
11’s Step Up + Carolina Dry Docks
Mosey to Backbone
11’s Pull ups + Bulgarian Split Squat
Mosey halfway back
11’s Merkins + Squats
Mosey to base camp
MARY:
Sprints and Merkins with a partner
COUNT-OFF & NAME-O-RAMA
La-Z-Boy, Kashmir, Excitebike, Aladdin, I-Beam, Junk, Mayberry, Papa Lock, Trunk, Mustang (down range)
CIRCLE OF TRUST/BOM:
Proverbs 12:18
The words of the reckless pierce like swords, but the tongue of the wise brings healing.
Had a friend over this past weekend and the husband said something incredibly insensitive and hurtful to his wife. Apparently didn’t mean to say it, but once the words come out you cannot put them back. As leaders / HIM we need to be very intentional about what we say and probably speak less and listen more.
ANNOUNCEMENTS:
F3 in the nude July 29th