THE SCENE: 72 degrees F, 96% humidity, partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead-out front claps, Imperial squat walkers, Cherry Pickers
THA-THANG:
Several Workout Stations Between the AO and Alcoa Elementary
Wax Job 7’s
Merkins @ Base, Bear Crawl Up, WWII Sit Ups @ Summit, Run Down
Church Times @ Alcoa First Baptist Parking Lot
Burpees x5
Dry Docks x20
Rocky Balboa’s x100
Elementary Dora (Glad there were two of us today)
50 Toes to Bar/Bear Crawl
100 Box Jumps/Run Across Field
150 Flutter Kicks/Bernie (4 Count)
200 Squats/Ascend Mt. Suckmore
Church Times @ Alcoa First Baptist Parking Lot
Burpees x5
Dry Docks x20
Rocky Balboa’s x100
Wax Job 7’s
Merkins @ Base, Bear Crawl Up, WWII Sit Ups @ Summit, Run Down
Scrap Yard Push/Pull
(5 Rounds)
Pull Ups x5 (or Inverted Pull Ups x10)
Merkins x10
MARY:
Box Cutters, LBC’s, Protractors, LBC’s, Superman swims, Edward Scissorlegs, Wide Edward Scissorlegs, LBC’s
COUNT-OFF & NAME-O-RAMA
Quality instead of quantity with two HIM’s
CIRCLE OF TRUST/BOM:
The following is from YouVersion offered by Life.Church Operations LLC. @Swerve provides this material to the Bomb Shelter and the Arsenal as a 3rd F outreach.
Perseverance isn’t innate; it’s learned. All of us can do it if we train. So, brother, manufacture some pressure and train yourself. Push your limits, physically, mentally, spiritually: climb a tough summit; tackle a hike of many miles; fast for a period of days; turn devices off and embrace quiet and solitude and prayer for an uncomfortable period. Remember, God designed you for perseverance. So, by training, you’ll simply learn what you’re made of (plus you’ll expose the lies of the enemy). It doesn’t take much to learn a whole lot about yourself.
MOLESKIN:
Prayers for the Rowandan refugee Drifter and his M are hosting.
ANNOUNCEMENTS:
2.0 workout at the Arsenal today at 8:30 am.