THE SCENE: Perfect gloom
F3 WELCOME & DISCLAIMER: Yup.
WARM-O-RAMA:
- SSH
- LBAC – fwd/bwd
• Tempo Squats
• Tempo Merkins
• Mountain Climbers
• Cherry picker x5
• MOSEY TO POOL WALL
• @Pool Wall – 5x Wall-up
• @Playground – 5x pull-up
• @Amphitheater – 5x boxjumps
MOSEY TO RECRUITING CENTER
THA-THANG:
Heavy Stations – 2 ROUNDS
Round 1
1. CMU Thrusters
2. CMU Lunges
3. CMU Tricep Extension
4. Tire Flips
5. Ball Throw Down
6. Inverted Rows (on pull-up bar or handrailing)
7. CMU Squats
8. Bear Crawl – TIMER
Round 2
1. CMU Kettleswing
2. CMU Curls
3. CMU Curls
4. CMU Single-leg Squat
5. CMU Single-arm Row
6. Sledge Hammer Swings on Tire
7. Pull-up
8. Bernies down to end and back – TIMER
MERKIN CIRCLE-Pyramid Thing
In a circle, Pax holds plank while 1 at a time does 1 merkin. When everyone does 1, add 1 merkin each round up to 3 and back down.
Mosey back to Shovel Flag.
MARY:
PAX Choice
COUNT-OFF & NAME-O-RAMA
Crazy 8
CIRCLE OF TRUST/BOM: We focused on verse 5 – waiting. What do we do while we wait? We shared 3 things: Be in the Word to hear His specific word for your situation, PRAY, and worship while you wait.
Psalm 130 (The Passion Translation)
Lord, I cry out to you out of the depths of my despair!
2 Hear my voice, O God!
Answer this prayer and hear my plea for mercy.
3 Lord, if you measured us and marked us with our sins,
who would ever have their prayers answered?
4 But your forgiving love is what makes you so wonderful.
No wonder you are loved and worshiped!
5 This is why I wait upon you, expecting your breakthrough,
for your Word brings me hope.
6 I long for you more than any watchman
would long for the morning light.
I will watch and wait for you, O God,
throughout the night.
7 O Israel, keep hoping, keep trusting,
and keep waiting on the Lord,
for he is tenderhearted, kind, and forgiving.
He has a thousand ways to set you free!
8 He himself will redeem you;
he will ransom you from the cruel slavery of your sins!
MOLESKIN:
SO. MUCH. FUN. Love these guys – Praying for school starting up
ANNOUNCEMENTS:
CSAUP – Kick’s got a team going – SIGN UP; Oak Ridge Outdoor Concert coming up – good food trucks, music, etc