SCENE: 30° & Windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC | Cherry Pickers IC
- SSH IC | Grady Corns IC
- SSH IC | Windmills IC
THA-THANG:
Mosey to the top of the Equalizer. Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:
- Lunges
- BBS
- Dips
- Shoulder taps
- Merks
- Flutter Kicks
- Burpees
- Squats
MARY:
- Fellowship Mosey™️
STRETCHES:
- Bend down & grab toes
- Sit squat
- Knee to chest / Knee across
- Child pose
- Downward dog
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Are any of you suffering hardships? You should pray. Are any of you happy? You should sing praises. Are any of you sick? You should call for the elders of the church to come and pray over you, anointing you with oil in the name of the Lord. Such a prayer offered in faith will heal the sick, and the Lord will make you well. And if you have committed any sins, you will be forgiven. Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.”
James 5:13-16