THE SCENE: mid 30s JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky, merkins, squats, cherry pickers and mosey.
THA-THANG:
Warm up with the Friday challenge, modified in order to condition the body for pain Friday and hopefully avoid injury. You’re welcome.
- 25 Curls, 50 yd run, 1 burpee, 50 yd run
- 25 Heavy Squats, 50 yd run, 1 burpee, 50 yd run
- 25 OHP, 50 yd run, 1 burpee, 50 yd run
- 25 CMU Swings, 50 yd run, 1 burpee, 50 yd run
- 25 Thrusters, 50 yd run, 1 burpee, 50 yd run
- 25 Blockees, 50 yd run, 1 burpee, 50 yd run
- 25 Triceps, 50 yd run, 1 burpee, 50 yd run
- 25 Shrugs, 50 yd run, 1 burpee, 50 yd run
5:39 – 50 yd lunge and twist, 50 yd toy soldier, 25 yd worlds greatest stretch, 50 yd sprint, 50 yd burnee
moroccan night clubs, little baby arm circles forward, back, seal claps and overhead claps
MARY:
LBCs, American Hammers, flutterkicks, hello dollies, leg circles, heals to heaven, superman tempo, superman swims.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Let’s talk about the commandments. Actually, not the 10 from the Old Testament. John 14:15 reads, “if you love me, keep my commandments.” Jesus came not to abolish the law of the Old Testament, but to fulfill and since I profess to love Jesus, I’d like to know what are His commandments. Thought about an entire journey through the Bible to discover them, but realized someone has to have thought of this too…so I googled it. And sure enough there are 38 (39) commandments in the New Testament from Jesus. Let’s go over all of them now…j/k. We discussed a few, The Greatest Commandment, The Golden Rule, Mark 11:25-26 Forgive, John 3:7 Be Born Again, and John 15:4 I am the Vine.
MOLESKIN:
Thought it very cool that a person from Maryville, TN popped up from a world-wide search with a nice list and nice website. Commandments of Jesus (trusting-in-jesus.com)
ANNOUNCEMENTS:
Friday heavy max out day. Prayers for Cardinal, may he rest in peace, his family and the Rampart AO. Memorial Workout Saturday 7am at Rampart.