THE SCENE: Cloudy and a bit cooler than expected, high 40s
F3 WELCOME & DISCLAIMER
Check.
WARM-O-RAMA:
Squat hold – 15 seconds
– Motivators (5 count, decreasing)
– Squat hold – 30 seconds
– 10 Cherry Pickers (4-ct), in cadence
– Squat hold – 45 seconds
– Little of this, little of that (arm stretches) + Michael Phelps
– Squat hold- 60 seconds
THA-THANG:
Mosey to edge of field by the new bathrooms.
- Catch Me If You Can!
- Partner #1 Bernie Sanders, Partner #2 does the exercise then sprints to catch Partner #1. When he does, they reverse rolls. Go the width of field and back. Exercises:
- 5 hand-release merkins
- 5 Burpees
- 5 Carolina Dry Docks
- 5 Bobby Hurleys
MOSEY to bottom of the first hill that comprises Pickett’s charge.
- Hill runs . One partner will do slow shuttle runs in the holding pen while the other partner does the hill run and exercises at the top. Then he will run back down and switch off with partner.
- Do both exercises @ 5x/10x/15x during the three reps per Round Do planks after each round until 6 catches up.
- Round 1: Big Boy Sit-ups/American Hammers (4-ct)
- Round 2: Smurf Jacks/Iron Mikes (4-ct)
- Round 3: Carolina Dry Docks/Burpees
- Do both exercises @ 5x/10x/15x during the three reps per Round Do planks after each round until 6 catches up.
Mosey to AO.
MARY:
Hello Dollies, 25, 4-ct IC, Flutter kicks, 25, 4-ct, IC, Homer/Marge, 4-ct up and down
COUNT-OFF & NAME-O-RAMA
5 Strong.
CIRCLE OF TRUST/BOM:
I just came off the busiest 2 months of my professional life. Late nights, early mornings, so many things to do that you can’t sleep, late-hour frustrations and challenges, getting so lost in spreadsheets that your head spins. A week or so ago my brother sent me a joke when I blew off talking to him for the millionth time. He was being a sarcastic smart-#@!, but the words hit home: “Maybe One Day, I’ll be what you need. But don’t wait too long… because the day you want me, may be the day I’ve finally given up…”. I was also reminded of the song Cats in the Cradle by Harry Chapin, which is a cautionary tale about a father who is too busy to hang out with his son, and then later in life, realizes that his son has “grown up just like him” and doesn’t have the time or inclination to spend precious moments with his aging dad.
We all go through periods of our life when we are strung out, busy, have too many responsibilities, etc. But take 10 minutes to call someone you love, talk to them, ask them how THEY’RE doing, connect with the people you care for. Don’t give them a reason or an excuse to give up on you. Sometimes they’re gone for good. And above all, don’t forget God during times of stress and fatigue. Take the time to say a prayer, thank Him for the blessings in your life, and ask for strength to finish the task at hand. Philippians 4:6-7 says, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” We must be intentional about making time to rest in Jesus. Take a few moments when life starts to feel overwhelming and take solace in God’s everlasting love. Deadlines at work will come and go. God is eternal.
MOLESKIN:
Continued best wishes for Pinto’s and Jinxy’s dad’s continued recuperation.
ANNOUNCEMENTS: