THE SCENE: 74 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers – IC
Windmill – IC
Motivators (brought this one back from a post in St. Louis)
Tempo Squats – IC
Tempo Merkins – IC
Leg stretches OYO
THA-THANG:
Mosey to the track for Hundred Yard DASHes:
Set a recurring timer for 1-minute intervals.
DASH 100 meters. Upon arriving at the mark, begin exercise (called by Q) and continue until the timer sounds (every minute, on-the-minute). When the timer sounds, DASH again to the next mark and perform the next exercise (called by Q). Repeat for 4 laps.
Example: Lap 1
0-1:00 – DASH to 100 meters and perform hand-release merkins until timer sounds
1:01-2:00 – DASH to 200 meters and perform flutter kicks until timer sounds
2:01-3:00 – DASH to 300 meters and perform Carolina dry docks until timer sounds
3:01-4:00 – DASH to 400 meters and hold plank
Repeat (changing exercises) for Laps 2-4
Lap 2: Wide-arm merkins, Dollys, scorpion dry docks, side crunch (one side)
Lap 3: Diamond merkin, LBFC (flutter crunch), peter parkers, side crunch (other side)
Lap 4: merkins, War Hammer (BBS + 4 AH), shoulder taps, low plank
Mosey to the parking lot for Cone Battle
8 cones set out – 4 standing (“up”) and 4 tipped on their side (“down”). Divide into two teams; Team Up and Team Down. Goal of each team is to get all 8 cones either up or down. Perform exercise and DASH to a cone, placing it up – or knocking it down. Continue until one team gets all cones simultaneously up or down – call out when completed. Stop at 3 minutes, if not completed.
Round 1: 10 BBS
Round 2: 3 HRBs
Switch to 1-minute intervals
Round 3: 5 Sumo Squat
Round 4: Lunges
Round 5: LBCs
Round 6: No exercise, just DASH
MARY:
Squeaky Bed Dolly (when your legs open, crunch and push your hands between your legs)
Superman/Merkin Intervals
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Last week, we buried my grandmother – Edith Otten. At her funeral, my mother shared many fond memories and spoke of the legacy that her mother passed down to her. She also read from the Psalms;
Psalm 39:4-5
“Lord, remind me how brief my time on earth will be.
Remind me that my days are numbered—
how fleeting my life is.
You have made my life no longer than the width of my hand.
My entire lifetime is just a moment to you;
at best, each of us is but a breath.”
Seneca the Younger was a citizen of ancient Rome – a philosopher, a statesman, and an advisor to emperor Nero. According to legend, he corresponded with Paul the Apostle. Some early Christian writers, such as Martin of Braga, were influenced by his philosophies. Among Seneca’s many known works is “De Brevitate Vitae” – The Shortness of Life. This stoic work contains many nuggets of wisdom, including;
“It’s not that we have a short time to live, but that we waste a lot of it.”
Psalm 90 is unique among the Psalms; in that it is the only Psalm attributed to Moses. Verse 12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”
Someday there will be a headstone with your name on it. It will have the date you were born and the date that you died. In between those dates, there will be a DASH. That dash represents today, this week, this year. You are living that DASH. Are you doing your utmost to use your precious few years wisely?
What bad habits do you need to put to death?
What good habits do you need to cultivate into your life?
What hatchets need buried?
What relationships need investment?
Lord, teach us to number our days carefully – not so that we would fear death, but rather that we would be encouraged to live life well!
MOLESKIN:
ANNOUNCEMENTS:
Independence Day Parade