THE SCENE: Awesome –
F3 WELCOME & DISCLAIMER: TCB
WARM-O-RAMA:
Warm up OYO
THA-THANG:
Mosey to WALL-UP: 5 OYO
Mosey to RC (1 CMU/pax)
Tabata Workouts (20s ON, 10s OFF) – 3 sets in a row/each exercise (13 total cycles)
- CMU arms – 1. combo OHP/TriX, 2. curls, 3. rows
- CMU legs – 1. calf raises, 2. squats, 3. lunges
- CMU full body – 1. thrusters, 2. kettle swings, 3. blockees
- Abs w/o CMU – 1. heels-to-heaven, 2. V-up, 3. starfish
- CASH-OUT – pull-ups
Mosey back to Startex.
MARY:
Couple laps around parking lot for time.
COUNT-OFF & NAME-O-RAMA
Slappy and Snaggletooth
CIRCLE OF TRUST/BOM:
Psalm 139
For the director of music. Of David. A psalm.
1 You have searched me, Lord,
and you know me.
2 You know when I sit and when I rise;
you perceive my thoughts from afar.
3 You discern my going out and my lying down;
you are familiar with all my ways.
4 Before a word is on my tongue
you, Lord, know it completely.
5 You hem me in behind and before,
and you lay your hand upon me.
6 Such knowledge is too wonderful for me,
too lofty for me to attain.
7 Where can I go from your Spirit?
Where can I flee from your presence?
8 If I go up to the heavens, you are there;
if I make my bed in the depths, you are there.
9 If I rise on the wings of the dawn,
if I settle on the far side of the sea,
10 even there your hand will guide me,
your right hand will hold me fast.
11 If I say, “Surely the darkness will hide me
and the light become night around me,”
12 even the darkness will not be dark to you;
the night will shine like the day,
for darkness is as light to you.
13 For you created my inmost being;
you knit me together in my mother’s womb.
14 I praise you because I am fearfully and wonderfully made;
your works are wonderful,
I know that full well.
15 My frame was not hidden from you
when I was made in the secret place,
when I was woven together in the depths of the earth.
16 Your eyes saw my unformed body;
all the days ordained for me were written in your book
before one of them came to be.
17 How precious to me are your thoughts,[a] God!
How vast is the sum of them!
18 Were I to count them,
they would outnumber the grains of sand—
when I awake, I am still with you.
19 If only you, God, would slay the wicked!
Away from me, you who are bloodthirsty!
20 They speak of you with evil intent;
your adversaries misuse your name.
21 Do I not hate those who hate you, Lord,
and abhor those who are in rebellion against you?
22 I have nothing but hatred for them;
I count them my enemies.
23 Search me, God, and know my heart;
test me and know my anxious thoughts.
24 See if there is any offensive way in me,
and lead me in the way everlasting.
MOLESKIN:
Just talked about life and prayed for each other after the workout. Fitness, Fellowship, AND Faith – F3 at its finest!
ANNOUNCEMENTS:
Coffeeteria @Dunkin!