THE SCENE: A brisk breeze with nothing but clouds but luckily no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x10
- Windmills x6
- Show work out moves
THA-THANG:
2 sides approximately 10 yards apart. 8 workouts (4 per side). 1 minute per work out (no reps; just go until time). 15 seconds to get to the other side via bear crawl, crab walk, jog, side shuffle, jog backwards.
Side 1
- Thrusters
- Side to side over brick (start with right and left foot on ground on right side of block, left foot up to block, right foot up to block, left foot down to ground on other side, right foot down to ground on other side; do it as fast as you can)
- Stork brick row (one leg on ground, bend over with other leg going straight back, pick up brick with one hand, single row with brick, replace brick, back to upright position; alternate legs)
- Superman
Side 2
- Merkins over block (left hand on ground, right hand on block, merkin; left and right hand on block, merkin; right hand on ground, left hand on block, merkin – reverse)
- Single leg v-ups (left hand to right leg; right hand to left leg)
- In place lunge (leg forward; leg backward) with CMU, rotate side to side after forward and backward; repeat for other leg
- Dirty 30s (30 suitcases, 30 American hammers, 30 second suitcase hold) – suitcase is similar to LBC but legs go straight out as your back goes towards the ground)
MARY:
30 second suitcase hold
COUNT-OFF & NAME-O-RAMA
Espy, Napster, Drifter, Veep, Grouch
CIRCLE OF TRUST/BOM:
1 Peter 5:9-10 Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.
While Peter is talking to those who are called to be shepherds of God’s flock, the idea of suffering rings true for all his sheep as he states in verse 9 by saying “knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world.”
YHWY never said this life would be easy but he did say that we will always have him to go to battle for us and strengthen us. He knows that our burden will be too much to bear at times and we should not go it alone. We need our brotherhood and our Father to overcome the trials of the enemy. We should always look to encourage each other and pray for each other and why Galatians 6:2 says, “Bear one another’s burdens, and so fulfill the law of Christ.“