THE SCENE: 51 degrees F. Clear and cool summer morning. Perfect for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC Forwards & Backwards
Windmills
Cherrypickers
Mosey…tempo merkins…mosey….tempo squat…mosey…H2H…mosey….
THA-THANG:
Following the road main road at PSCC puts you on a wide arc around most of the campus, maybe ½ mile. Pair up. Work around the ring – stopping at each of the 12 crosswalks to do the exercise set that is labeled on the ground – move the to next crosswalk per instructions (mosey, sprint, bear crawl). First pair that finishes – turn around and start back the other way. Collect the other HIMs as you pass them and work backwards as a pack, eventually collecting everyone.
Exercise 1
15x Monkey Humpers
5x Peter Parkers (2 count)
20s LBCs
Sprint to the next crosswalk!
Exercise 2
15x Squats
20x Merkins
20x BBS
Sprint to the next crosswalk!
Exercise 3
5x Burpees
15x Dry Docks
15x Flutter Kicks (4 count)
Mosey to the next crosswalk
Exercise 4
5x Iron Mikes (5x each leg)
20x Diamond Merkins
15x Heels to Heaven (4 count)
Bear Crawl to the next crosswalk
Exercise 5
10x Broad Jumps
10x Burpees
15x Hello Dollys (4 count)
Mosey to the next crosswalk
Exercise 6
20x Monkey Humpers
20x Merkins
20x Flutter Kicks (4 count)
Mosey to the next crosswalk
Exercise 7
30x Squats
20x Dry Docks
20x Heels to Heaven (4 count)
Mosey to the next crosswalk
Exercise 8
10x Burpees
20x Diamond Merkins
20x Hello Dollys (4 count)
Bear Crawl to the next crosswalk
Exercise 9
10x Iron Mikes (10x each leg)
5x Burpees
30x LBCs
Mosey to the next crosswalk
Exercise 10
10x Broad Jumps
10x Peter Parkers (2 count)
30x BBS
Sprint to the next crosswalk!
Exercise 11
5x Burpees
15x Dry Docks
20x Heels to Heaven (4 count)
Sprint to the next crosswalk!
Exercise 12
10x Iron Mikes (10x each leg)
20x Diamond Merkins
25x Hello Dollys (4 count)
About-Face – Repeat – Collect the PAX!
MARY:
Mosey to each crosswalk in reverse order, performing 1 exercise per stop (PAX choice). Jailbreak.
COUNT-OFF & NAME-O-RAMA
10 HIMS
CIRCLE OF TRUST/BOM:
Happy Father’s Day to all the dads! Being a father is one of the most important roles you play in life. Doing it well is worth every once of energy that you can muster! This Father’s Day weekend, I encourage you to spend some time praying and reflecting on your role as a father – protector, provider, encourager, discipliner, teacher, etc. Take pride in the things that you are doing well – and commit yourself to improving the areas that you are not doing well. Here are three things from scripture that you can mediate on;
- Do your best to live your life with honor. When you screw up, own your mistakes and recommit yourself to be a better man.
Proverbs 20:7 “The righteous man walks in his integrity; His children are blessed after him.”
2. As fathers, your words have immense power over your children. Use them with care.
Proverbs 18:21 “Death and life are in the power of the tongue”
Proverbs 15:4 “Gentle words bring life and health…”
Proverbs 16:24 “Kind words are like honey, sweet to the soul and healthy for the body”
Proverbs 18:4 “A person’s words can be life-giving water…”
Colossians 3:21 “Fathers, do not discourage your children, so that they will not lose heart.”
Ephesians 6:4 says, “Fathers, don’t make your children bitter about life. Instead, bring them up in Christian discipline and instruction.”
3. If you are a believer, teach your children about God and the gospel of Jesus Christ. There is nothing more important that you could be teaching them. If you spend hours each week showing them how to kick a soccer ball, and 30 seconds at night praying with them – you’re missing the point.
Proverbs 22:6 “Start children off on the way they should go, and even when they are old, they will not turn from it”.
Deuteronomy 6:6-9 “These commandments that I give you today are to be on your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up….”
Here are some resources for you to check out;
For younger kids;
Jesus Storybook Bible
Action Bible
For kids of all ages;
Download the free app “YouVersion Bible”. Search plans by “kids” or any other keyword. Gazillions of free devotions.
Live with integrity, use your words with care, teach your kids about God.
MOLESKIN:
ANNOUNCEMENTS:
Booster called for assistance tomorrow – see Group Me text for deets.
Welcome “Chop Shop” from Chicagoland!