THE SCENE: Overcast… gonna rain soon and hopefully wash away the puddles of sweat we’re about to make in this humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 Burpees OYO
25 SSH IC
2 Burpees OYO
8 Cherry Pickers IC
4 Burpees OYO
16 Cossack Squats IC
6 Bupbees OYO
15 Hindurkins IC
8 Burpees OYO
15 Tempo Squat IC
10 Burpees OYO
THA THANG:
One good warmup lap down the park and back
Random Tabata – 4 rounds of 20s on, 10s off for each exercise rolled on the die:
Butt Kickers
6″ Plank
Iron Mikes
Bicycles
Burpees
Squat Jumps
Iron Mikes again
Called time on the Tabata halfway through the second Iron Mikes… We need to get to the 2 minute drill:
One CMU per person on the line.
Grab a battle buddy
One PAX does the exercise called out on the timer until relieved.
Other PAX runs to the line of CMUs and does three Blockee Broad Jumps, then relieves partner.
Exercises (2 minutes each):
Merkins
BBS
Crabettes
Box Cutters
Squat Jump
Monkey Humpers
Burpees
MARY:
Squeezed in about 12 4-ct American Hammers
COUNT-OFF & NAME-O-RAMA
15 PAX this morning
CIRCLE OF TRUST/BOM:
I’m serving on the worship team at church this Sunday, and one of the songs I’ve been practicing is a lively meditation on God’s faithfulness. The bridge repeats, “I will rest in Your promises. My confidence is your faithfulness.” He is faithful, and He has proven Himself in my life as I’m sure He has in yours. Remember His faithfulness in the past, and rest in his promises for tomorrow.
MOLESKIN:
Pretty much the second time this week for the same beatdown… Figured it was good enough to repeat today since my legs were still feeling it from Monday.
ANNOUNCEMENTS:
Assfault and a few others are working on a CSAUP for Big Ball/Asylum… Keep an ear out for more details!