THE SCENE: A mild, dry, low 50 degree morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
| 20 in cadence | Bat Wings: Arm circles forward/arm circles backward/seal claps/overhead claps | |
| 10 | wind mill | |
| 10 | burpees | |
| 10 | tempo squats | |
| .25-.5 mile mosey to warm up | ||
THA-THANG:
| 150 | Squat Thrusters for time | ||||||
| Complete the F3 Knoxville February Challenge | |||||||
| Record times, Mermaid will update all times on the website | |||||||
| Exercises in 4 corners, perform exercise, and rotate until time is called | |||||||
| Corner 1 | Around the world Merkins, BBS, Squats | ||||||
| Corner 2 | Werkins, LBC’s, Lunges | ||||||
| Corner 3 | Diamond Merkins, American Hammers, Calf Raises (40) | ||||||
| Corner 4 | Curls, tri ext, OH Press with coupon. | ||||||
| 20 of each exercise | |||||||
MARY:
No mary, ab exercises were included in the workout.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
| Paraphrase the Prodigal son | ||||||||
| Luke 15: 11-32 | ||||||||
| God will run to and and take you back even when you squander your opportunity. | ||||||||
| He wants a relationship with you, and he will take you with your warts, and transgressions. | ||||||||
MOLESKIN:
Prayer Requests:
Pool Boy-His friend Linda has Lymphoma
Rosetta’s coworker Zachary committed suicide
Spotter & Gump’s mom is having surgery today related to the return of her breast cancer.
ANNOUNCEMENTS:
Bring food on Friday for the Wesley House.
OTB workout at Catholic High School on Thursday 2/27 5:30 AM
Q 101 workout at the Asylum on Saturday 2/29 7:00AM
Convergence at JUCO 3/28