THE SCENE: Glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops and light stretching; mosey to Top of The World
THA-THANG:
1 – Complete 2 rounds of each of the following and run between locations (“A” exercises are done at TOTW and “B” exercises are done at Stonehenge) –
- 1a – Merkins (25)
- 1b – Single-leg box jump (5/5)
- 2a – Big Boy Sit Ups (25)
- 2b – “Toe Dips” – while standing on top of a Stonehenge stone, slowly bend one knee to lower the other foot down as if dipping the toe into the water, then stand up out of it and repeat (5/5)
2 – Mosey to Splash Pad to complete 6 rounds of the following with 30 work / 10 rest / 60 interval
- “Angry Bears” – from a bear crawl position with knees off the ground, hop to your feet and land in a squat position, then immediately move back into the bear crawl position. These were referred to as “Dock Hoppers” during the workout, and I’m open to naming / description input from the PAX
- Iron Mike + Squat Jump
- Iron Cross Merkin
3 – Mosey to the Bathhouse and find a spot on the pullup bar for double time EMOM pullups
- 5
- 4
- 3
- 2
- 1
- 1
- 2
- 3
- 4
- 5
4 – Crawl Bear down the hill toward the Rock Pile
- 20 four count flutter kicks in cadence (while stargazing)
MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
11
CIRCLE OF TRUST/BOM:
Philippians 2:3-5 – Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves. Each of you should look not only to your own interests, but also to the interests of others. Your attitude should be the same as that of Christ Jesus.
MOLESKIN:
On the way to Q this workout I realized that, although I had thoughtfully planned the exercise, I hadn’t given any thought or attention to the BOM. I said a quick prayer to ask God for some inspiration to share something that at least one of the guys needed to hear that day, but what he gave me (the verse above) was direct shot at my own heart (and I hope someone else’s too). The lesson here is that God speaks to us through prayer and through his word, so if you aren’t spending consistent time in the word you’re going to miss out on all that he has for you.
ANNOUNCEMENTS:
Please sign up for Hardship Hill and/or make yourself available to help position the obstacle some time next week. I’ll put a word out there to coordinate a day that works.