THE SCENE: 31
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Lap around Parking Lot
- Projectivator x10
- Squat (4-ct/IC) x10
- Tempo Merk x5 + 5 Merkins
- Mtn Climber x10
- 10 Burpees OYO
- Stretch OYO
- Mosey to Recruiting Ctr
THA-THANG:
- FLORA 1-2-3 (partner up, 1CMU/PAX)
- Upper: P1 – 100 Diamond Merk (switch every 10), P2 – Plank on CMU, P1+P2 Lap Parking Lot with CMU
- CORE: P1 – 200 LBC (switch every 20), P2 – Hold legs 6” w/ CMU above head, P1+P2 Lap parking lot with CMU
- LOWER: P1 – 300 Squats w/ CMU (switch every 25), P2 – Al Gore with CMU, P1+P2 Lap parking lot with CMU
- S-L-O-W CMU Rifle Carry Indian Run – last pax 2 blockees, then “sprint” to front of line towards AMSE or Tinseltown stairs
- Partner CMU Stairs @ AMSE or Tinseltown Stairs – Partner 1 does CMU exercise, while Partner 2 takes the stairs and back (with or without CMU)
- Curls
- OHP
- Single-arm Rows
[didn’t have time for the rest of this good stuff! next time…]
- Tricep extensions
- Squats
- Lunges
- Flutterkicks
- Good Mornings
MARY:
PAX CHOICE
COUNT-OFF & NAME-O-RAMA
6STRONG
CIRCLE OF TRUST/BOM:
A few verses about the Friendship of Jesus and intimacy with Him that we’re made for.
A Friend loves at all times; a brother is born for adversity.
A man of many friends may come to ruin, but there is one who sticks closer than a brother.
14 For this reason I kneel before the Father, 15 from whom every family in heaven and on earth derives its name. 16 I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, 17 so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, 18 may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, 19 and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.
20 Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, 21 to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen.
MOLESKIN:
Been a long time since I’ve Q’d at the Project…
ANNOUNCEMENTS:
Oak Ridge Halloween, Brolympics, see Slack for all the goods