The Scene: 54 and perfect
F3 Welcome and Disclaimer
Warm-o-rama:
SSH IC x 10
Around the worlds
Figure 8s
OYO arm & leg stretches
Tha Thang:
8 cones set up in a circle. Pick a cone as a starting point. Complete the exercise listed at the cone then run a lap around the outside of the circle & proceed to the next cone. Rinse & repeat until 2 circuits of cone exercises are complete.
| Circuit #1 | Circuit #2 |
| KB Turkish Getups x 20 | Burpees x 20 |
| Gas Can Carry to grass & back | Gas Can Carry to grass &back |
| Double Burpees x 20 | Bear Crawl to grass & back |
| KB Side Lunge x 30 | KB Merkin x 25 |
| KB American Swings x 50 | KB Russian Swings x 50 |
| OH Press with rock x 50 | Curls with rock x 50 |
| CMU Squat x 50 | CMU Calf Raises x 50 |
| Jump Rope x 100 | Jump Rope x 100 |
MARY:
Channel Changers
J-Lo IC x 20-ish
Box Cutters IC x 20
V-up roll up OYO x 10
Count off and name-o-rama
BOM:
Control the controllables. It’s an overused term these days. Many use it to skip out on responsibility. The Bible definitely speaks to making good choices and controlling the struggle with inner longings (lust, anger, your tongue, etc.). There’s also a practical side. You control what you eat, how much sleep you get, whether or not you beat the fartsack each day, how you teach your children, whether or not you go to church on Sunday, and so on and so forth. To me, when you roll all of this up it comes down to a message that we all need to be living intentionally. We need to put one foot in front of the other each day, with eyes wide open to our surroundings and realize that we will have important choices which we can control and we will also deal with circumstances we cannot control. The goal is to make positive choices when given the opportunity. Conversely, the goal is also to not beat yourself up when something is truly out of your control….even when you’ve made a good choice but don’t achieve the result you were wanting. We should never use situations that are out of our control as a cop-out, but rather learn from them and grow so that we will make better choices when acting in areas where we do have greater control.