THE SCENE: Breezy & low 40’s. Chance of rain so we planned ahead of time to meet at the Pavalon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A few stretches while explaining the stations.
THA-THANG:
9 stations set up under the Pavalon. 2 minutes at each station with a 15 second break at the end. AMRAP at each station and rotate through the loop AMTAP for 45 minutes.
Stations:
- Knee ups with ball between ankles
- Squats – 60lb sandbag
- Merkins on a basketball
- High lat pull – 35lb kettlebell
- Curls. 25-30lb dumbbells
- Heels to heaven with ball between ankles
- Pull ups
- Side deltoid raise – 15lb dumbbells
- Step ups on the bench – 30lb dumbbell
MARY:
N/A today
COUNT-OFF & NAME-O-RAMA
Junk, Butters, Toebox, Bartman
CIRCLE OF TRUST/BOM:
We listened to a bunch of music today that I listened to in high school. It’s great music and often brings back memories of the trouble I got into as a kid. Therefore the BOM was quoted from Ecclesiastes chapters 11-12. Basically it talks about the fact that men will enjoy the time of their youth, however we also need to be aware that we will ultimately be held accountable for our actions. The only way to avoid this judgement is to accept Christ as your personal savior and let his death, burial and resurrection take the place of your punishment.
MOLESKIN:
ANNOUNCEMENTS: