F3 Welcome & Disclaimer
5:30 COT
- Windmill x 15
- Imperial Squat Walkers X 20
- Arm Circles x 25 each way
- Burpo’s – 10
Mosey Lower Parking Lot and grab CMU’s – Partner up
Partner Shuttle Run 3 Times
- Partner 1 – Squats, Merkins Rows Alternate exercise every time you reach start.
- Partner 2 – Run to 1st open area and completes 1 burpee and runs back.
- Repeat above with an increasing number of burpees at each opening.
- LBC or Plank until PAX complete Shuttle.
- After PAX completes all 3 Shuttles. Superman x 10
Mosey to Hill
Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:
Merkins and Curls
– 30 Curls, Devin Hester 10 Big Boys
- 25 Curls, Devin Hester 25 Big Boys
- 20 Curls, Devin Hester 20 Big Boys
- 15 Curls, Devin Hester, 25 Big Boys
- 10 Curls, Devin Hester, 30 Big Boys
Cash Out
- Squat hold to Burpos – Called out x 5
Aborama
- Flutter Kicks x 30
Take Every Thought Captive
If the Son makes you free, you shall be free indeed. —John 8:36
God pays no attention to our natural individuality in the development of our spiritual life. His plan runs right through our natural life. We must see to it that we aid and assist God, and not stand against Him by saying,
“I can’t do that.” God will not discipline us; we must discipline ourselves. God will not bring our “arguments…and every thought into captivity to the obedience of Christ” (2 Corinthians 10:5)— we have to do it. Don’t say, “Oh, Lord, I suffer from wandering thoughts.” Don’t suffer from wandering thoughts. Stop listening to the tyranny of your individual natural life and win freedom into the spiritual life.