THE SCENE: Overcast mid 70’s.
F3 WELCOME & DISCLAIMER
Welcome to F3. I’m not a professional and you are here on your own volition. You know your injuries so push yourself but don’t hurt yourself.
WARM-O-RAMA:
SSH x 25 4c
Hamstring strerch, This & That
Windmill x 15
Imperial Walker x 15
10 Yard ea. High Knees, Butkickers, karaoakie.
THA-THANG:
Mosey to Bat House – The Grinder 10 or 15 reps of ea (personal choice) exercise 3 circuits
- Bobby Hurley at top of steps
- Burpees at bottom of steps
- Big Boys at the bottom of The Summit
- Diamonds at the top of The Summit
Mosey to stpes below the Coliseum – Partner up for DORA’s. Partner 1 runs up the street to Coliseum and back to base of steps while partner 2 does exercise.
- 50 – 4 count Shoulder taps (cummulative reps) –
- 100 – Squat Jumps (cummulative reps)
- 150 – LBC’s (cummulative reps)
- 20 – Squats (cummulative reps)
Mosey to the AO
MARY:
Dealers Choice – AB Work.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We go through life looking for the next thing or the next answer and often fail to ask the heavenly father… “…you have not, because you ask not…” James 4:2. Build your relationship with your Father in heaven, sit with him, express your heart to him, walk with him in “the garden” just the Adman did in the beginning. He cares for you, he will provide, seek him out and ask… talk to Him and leave it there. He will answer – he always provides just as he does for the all creation. The answer may be different than expected, but He will hear you and He will care for you. “Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they?” Matthew 6:26 He does care for the birds of the air but they don’t sit and wait. They are always looking for food… So we need to do the same don’t sit and wait keep moving seek God out, He can be found and He will answer and provide.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at The Bombshelter with 3rd F following the wokrout Saturday Oct 17 workout starts at 7:00 am sharp.