THE SCENE: 43, damp, swampy, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 10
Tempo squat IC x 10
LBACs IC x 8 forward/reverse
THA-THANG:
Mosey to grab CMU and head to Oval Office.
Stations set up along track. Sprint done in one straightaway and Bernie along the other. Stations as follows:
– CMU OH carry
– 20 OH press 50# concrete / 20 bent over row 50# concrete and lunge to next cone
– Burpee broad jump
– Sprint
– Bear crawl
– Bernie
Concrete bags ended up busting d/t rain the night before so merkin x20 and dry dock x20 substituted.
MARY:
Hold high plank.
Shoulder taps IC x 30
Merkin IC x 10
Dry docks IC x 10
Catalina wine mixer IC x 10
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
One of my favorite scripture readings is Isaiah 6:8. I try to incorporate it into my prayer life as often as I can.
Then I heard the voice of the Lord saying, “Whom shall I send? And who will go for us?”
And I said, “Here am I. Send me!”
Without hesitation Isaiah offers himself up to the Lord. May we ask God to use our skills and talents to change this world. Don’t wait on other people to fulfill a void that Gods calls YOU to fill. Ask God to send you into this world and do good for the Kingdom.
MOLESKIN:
Don’t exercise with wet bags of concrete.
ANNOUNCEMENTS: