THE SCENE: 42 degrees, no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20
Little Baby Arm Circles Forward IC x 10
Little Baby Arm Circles Reverse IC x 10
Imperial Squat Walkers IC x 6
THA-THANG:
Mosey around tennis court to get the blood circulating. Pick up CMUs at grinder and head down to the greenway Circle of Life that stretches from Alcoa Rd to the fountain. Exercises written in chalk at various stations around the Circle. 1st lap 5 reps, 2nd lap 10 reps, 3rd lap 15 reps, 4th lap 20 reps….then work back down the ladder as time permits.
- CMU Swings & CMU Overhead Presses
- Peter Parker 2ct
- Jump Squats
- Shoulder Taps 2ct
- Big Boy Situps
- Bernie for a stretch
- Run for a stretch
- Merkins
- Crab Walk for a stretch
- Run up Crumpet Hill to tree and back down
- Burpees
- Repeat until time runs out. A few made it through the round of 20. Most Pax were somewhere in the round of 20 when time ran out. Making it through the round of 20 = 50 reps of each exercise.
MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Ecclesiastes 3:
A Time for Everything
3 There is a time for everything,
and a season for every activity under the heavens:
2 a time to be born and a time to die,
a time to plant and a time to uproot,
3 a time to kill and a time to heal,
a time to tear down and a time to build,
4 a time to weep and a time to laugh,
a time to mourn and a time to dance,
5 a time to scatter stones and a time to gather them,
a time to embrace and a time to refrain from embracing,
6 a time to search and a time to give up,
a time to keep and a time to throw away,
7 a time to tear and a time to mend,
a time to be silent and a time to speak,
8 a time to love and a time to hate,
a time for war and a time for peace.
MOLESKIN:
There is a time for all things and that is the way it is intended. Try to focus on being present in each of those times. When the sad or difficult times come let’s not become depressed and pine for the “good old days”…Be present in the difficulty and try to help those around you. When the happy times are here enjoy them and be present….rather than be burdened by regrets and things in the past. If there is a time for all things then be present in that time when in happens.
ANNOUNCEMENTS: