THE SCENE: Cloudy, temp in mid-forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
25 Side Straddle Hops, 31 Brady Corns, 10 Rockettes, 7 Baby Arm Circles Forward, 7 Wide Arm Circles Forward, 7 Baby Arm Circles Backward, 7 Wide Arm Circles Backward, 10 Cherry Pickers.
Divide into two teams. Mosey to CMU Pile. Each team grabs one CMU. Each team can divide among the men in terms of carrying the CMU through various moseys.
Mosey to the parking lot south of northern ball fields that has scenic island in middle of the lot. There will be one cone placed on either side of the parking lot. Each team must accomplish the exercises listed at each cone. They can divide up the exercises among the team members in any way they chose (e.g., have one man take each exercise or divide all exercises among the men on the team). Once the exercises are completed by the team, one man from the team runs with the CMU to the next cone while other team members race ahead of him to start the exercises at the next cone. Once those exercises are completed by the team, a new team member takes the CMU back to the first cone. The team does those exercises again. This cycle continues until every man on the team has carried the cone one time. The following are the exercises to be performed at each cone:
- Cone 1: 30 Burpees, 50 Plank Jacks, 50 Merkins, 50 Big Boy Sit-Ups, 50 Shoulder Taps (both shoulders = 1) 50 Overhead Presses with CMU
- Cone 2: 30 Mountain Climbers (four count), 50 Iron Mikes (both legs = 1), 50 Jump Squats, 50 Dive Bombers, 50 Hello Dollies, 50 Curls with CMU.
Mosey to beginning of Serpentine Sidewalk where it intersects with street. Each team will still carry their CMU. We will do 14’s on Serpentine Sidewalk until it reaches the perimeter trail. We will lunge for one light then run for four light, repeating that sequence until we reach the perimeter trail. We will then, as a group, do 20 Imperial Walkers (four count).
Mosey to beginning of cardiac hill, each team carrying CMU. We will go up cardiac hill doing the following exercises at the following areas:
- Corner 1: 20 American Hammers (four count)
- Corner 2: 20 Leg Kicks (four count)
- Corner 3: 20 Decline Merkins
- Benches: 20 Bench Lifts
Mosey to CMU pile. Drop off CMU’s. Mosey to Pavilion. We will do elevens starting with one Picnic Table Pull Up and ten Box Jumps. We will then do a one minute squat with backs against wall. Next, we will do sevens starting with one decline merkin and six bench lifts.
Mosey back to AO sprinting up mini-cardiac.
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
1 Chronicles 29:11 Yours, O Lord, is the greatness and the power and the glory and the victory and the majesty, for all that is in the heavens and in the earth is yours. Yours is the kingdom, O Lord, and you are exalted as head above all.
I sometimes consider God’s majesty and it is awe-inspiring. This creation of His, the expansiveness of it, the fact that our galaxy is a mere spec amidst other galaxies, the infinity of space and of time. We look with our most powerful telescopes to incredible distances and God has created this and so much more. When one considers God from this perspective He is certainly powerful but also may seem distance. There’s that song by Julie Gold that Bette Midler made popular: God is Watching Us From a Distance. It is good to think of a God who has created this world, who sees all, who is in control of everything.
But it is also good to know that God is close. God is not only ever powerful, He is ever present. I can dig down into the rich, deep earth, cup it in my hands and smell God’s presence. I can pluck a daffodil and examine it in minute detail, knowing God is present in every cell. We have a God who is close. We have a God who wants us to know Him. God whispers in our ear and says, guess what, you are mine. He whispers in your ear and says, Ratchet, I know every hair on your head. He whispers, Abscess, talk to me, give me your heartache and give me your joy. He whispers, Crawdad, I was there the day you were born and will be with you always. We are each His creation and He loves each one of us. We have an Amazing God.
Psalm 139: 1-6
O Lord, you have searched me and known me!
You know when I sit down and when I rise up;
you discern my thoughts from afar.
You search out my path and my lying down
and are acquainted with all my ways.
Even before a word is on my tongue,
behold, O Lord, you know it altogether.
You hem me in, behind and before,
and lay your hand upon me.
Such knowledge is too wonderful for me;
it is high; I cannot attain it.
MOLESKIN:
Prayers for Pinto, for Cheatsheet’s friend, and prayer of praise for Crawdad’s son, Carson.
ANNOUNCEMENTS:
Coffeeteria!