THE SCENE: 42 and awesome; clear sky;
5 regulars, Trolley’s 2nd time (needs to be added) & FNG (became Snaggletooth)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Baby Arm Circles Forward X 10 followed by Michael Phelps
- Baby Arm Circles Backward X 10 followed by Michael Phelps
- Cherry Pickers (IC) 4 CT
- Side Straddle Hops (IC) 4 CT
- Squats (IC) 4 CT
- Crazy legs across the parking lot (back & forth)
Tabata explanation
- 3 sets of Hand Release Merkins – OYO
- Mosey
THA-THANG:
Side of Alexander Building – (20 seconds of work/10 seconds of recovery)
- 3 sets of calf raises on steps – OYO
- 3 sets of big boy sit-ups – OYO
- 3 sets of pullups on the walkway rails – OYO
- 3 sets of bench step-ups/box jumps – OYO
- Mosey
Bagwell Center – (20 seconds of work/10 seconds of recovery)
- 3 sets of dips – OYO
- 3 sets of American Hammers – IC
- 3 sets of lunges – OYO
- Mosey to Maintenance Building
Behind Maintenance Building – (50 seconds of work/10 seconds of recovery)
- 1 set of overhead w/ block (OYO)
- 1 set of goblet squats w/ block (OYO)
- 1 set of curls w/ block (OYO)
- 1 sets of bent over wows w/ block (OYO)
Big Parking Lot – (20 seconds of work/10 seconds of recovery)
- 3 sets of burpees (OYO)
- 3 sets of flutter kicks (IC)
- 3 sets of merkins (OYO)
- Mosey
MARY: She was built into the workout
COUNT-OFF & NAME-O-RAMA
6 & 1 FNG (Snaggletooth) – Neutron, Onesie, Ratchet, Scrum, Snaggletooth, Trolley, & Booster
CIRCLE OF TRUST/BOM:
I’m a worrier. I have been for as long as I can remember. I’m not pessimistic at all…I’m a glass is half full kind of guy. However, I worry. Am I doing enough for my kids, particularly my 15-year old daughter? Am I too strict, not strict enough? Do I support my wife enough? Will I hurt my knee even worse and not be able to run in the ½ marathon in 3 weeks? Am I overtraining/undertraining? Will I raise enough money to help all of the cancer patients that need help or will I have to cut programs?
Lots of verses to help with my/our worries…
- So let’s not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up. Galatians 6:9
- But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint. (Isaiah 40:28-31)
- Come to me, all you who are weary and burdened, and I will give you rest. Matthew 11:28
- Cast all your anxiety on Him because he cares for you. 1 Peter 5:7
- Look to the Lord and his strength; seek his face always. Psalm 105:4
- Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight. Proverbs 3:5-6
- Cast your cares on the Lord, and He will sustain you; He will never let the righteous fall. Psalm 55:22
- I can do everything through him who gives me strength. Philippians 4:13
- So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. Isaiah 41:10
MOLESKIN:
Prayed for Trolley’s wife and family; my oldest daughter; all F3 brothers
ANNOUNCEMENTS:
JUCO every Monday and Friday
