THE SCENE: 28 and dry.
F3 WELCOME & DISCLAIMER: Check, check, and check.
WARM-O-RAMA:
- Lap around the parking lot and straight to Recruiting Center.
- SSH
- tempo Squats
- LBAC (fwd/back)
- Cherry Pickers X5
- Whatever other warmup/stretch you need while I set up the workout.
THA-THANG:
- 20-15-10 (Reps with CMU)
- Curls
- Thrusters
- Tricep Extensions
- Squats
- LAP around parking lot w/CMU
2. FLORA 1-2-3
- 100 Merkins while partner holds plank
- switch every 10
- LAP around parking lot w/CMU
- 200 LBC while partner holds 6″ leg lift w/CMU (directly overhead or extended back)
- switch every 20
- LAP around parking lot w/CMU
- 300 Squats w/CMU while partner holds CMU Gore
- switch every 25
- LAP around parking lot w/CMU
3. 10’s
• 10 Single arm rows (each side) – Mosey CMU to curb and back
• 10 Lunges (each leg) – Mosey CMU to curb and back
• 10 Good Mornings + 10 BBS– Mosey CMU to curb and back
• 10 Uneven Merks (each side) – Mosey CMU to curb and back
• 10 Kettle swings + 10 Overhead Calf Raises – Mosey CMU to curb and back
RECOVER FOR TIME – MOSEY BACK TO SHOVEL FLAG
MARY:
We had some time for a few: Freddy Mercury, Dolly, Basilisk.
COUNT-OFF & NAME-O-RAMA
CRAZY 8 – special shoutout to Wanderer and Miss Fire – welcome back to The Project – way to crush it!
CIRCLE OF TRUST/BOM:
What lessons are you still learning from the events of 2020-2021? With the world overturned by the pandemic, politics, social upheaval and violence, I have felt the deep need for more inner silence and stillness. However, being cooped up last year with continuing implications to the present day are no guarantee that we have achieved stillness or silence in our hearts and minds. We know this to be true. Out of the lessons that God is teaching me, I have felt pressed to keep leaning into these lessons which have become promises and blessings of God’s presence and peace. I have to keep rehearsing them, speaking them, reaffirming my faith in God’s strength, wisdom, and grace. In keeping with this practice of speaking blessing and promise over my life, my wife and I pray this blessing adapted from Deuteronomy over our children: “God, we ask that you would cause him [her/us] to flourish; cause him to be above and not below, the head and not the tail, a leader and not a follower, a giver and not a borrower; may he be blessed in order to be a blessing to others.” What do you need to speak out loud over your life? Over your marriage, children, and home? Over your work and your ministry? Learn your lessons. Speak blessing over all whom God has given you.
MOLESKIN:
Just turned 47 – respect is just a few years away! Can’t say how much it means to work out with these guys.
ANNOUNCEMENTS:
Coffeeteria @ Dunkins!