Fitness. Fellowship. Faith.
THE SCENE: Beautiful 27 degree darkness
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Abe Vagoda
Rockettes
This and That
THA-THANG:
7s – merkins and pull-ups
11s – big boys and SSHs (4 count)
21s, 20 overhead press, 20 rows
EMOM – 10 box jumps, 10 ground dips, 10 crunches
EMOM – 10 squats, 10 CDDs, 10 freddie mercs
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Proverbs 1:8-19
THE SCENE: 57 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers
SSH
windmills
rockettes
little baby arm circles
this and that
THA-THANG:
mosey to the pavilion
EMOM round one – ten sets
mosey to the field
EMOM round 2
we moseyed around the track between rounds 5 and 6 and between rounds 8 and 9 for some recovery
MARY:
Warm down lap
20 big boys
20 flutter kicks (4 ct)
peter Parker tease
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“”If your brother sins against you, go and tell him his fault, between you and him alone. If he listens to you, you have gained your brother.”
Matthew 18:15 ESV
https://bible.com/bible/59/mat.18.15.ESV
ANNOUNCEMENTS:
Shamrock flag passing Wednesday after next
CSAUP May 6 at Haw Ridge
THE SCENE: Clear and 38 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops
Cherry Pickers
Abe vagodas
Rockettes
This and that
THA-THING
Act 1
38 pull ups. Rep to failure, run around Stonehenge
Act 2
7 of diamonds
7 burpees at each corner
14 merkins at each corner
21 squats at each corner
28 big boys at each corner
Act 3
Ring of Fire
CIRCLE OF TRUST/BOM:
“Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”
“For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.”
“For God has not given us a spirit of fear, but of power and of love and of a sound mind.”
MOLESKIN:
Praying for Sarah’s hands and for Choir Boy’s move.
THE SCENE: Mid 30s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 ssh
1 burpee
10/10 LBAC
2 burpees
15 imperial walkers
3 burpees
10 rockettes
4 burpees
5 Abe Vagodas
5 burpees
THA-THANG:
Mosey to splash pad
EMOM
10 min:
10 box jumps, 10 squat thrusts
Mosey
EMOM
10 min:
10 merkins, 10 dips
Mosey
EMOM
10 min:
10 shoulder taps, 10 Freddy mercs
Fellowship mosey to the AO
CIRCLE OF TRUST/BOM:
Luke 17:11-19
THE SCENE: Insert info about the weather, etc.
Nice July mug
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 ssh
5 cherry pickers
10 windmills
10 rockettes
THA-THANG:
Battle buddy suicides – one buddy works on the exercise on the sideline while the other completes a suicide on the tennis court
50 burpees
100 squats
150 merkins
200 big boys
11s – pull ups, dry docks on the playground
Super set – 25 of each – Curls, rows, triceps – at the rock pile
MARY:
Various abdominal exercises – choose your own adventure
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
2 Samuel 9:6-10 – David shows mercy to Saul’s descendants