THE SCENE: upper 60’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x 20
- Tempo Merkins x 10
- Cherry Pickers x 5
- Rockettes x 10
- OYO stretches
THA-THANG:
Attack of the Kraken. 8 cones in a circle. Pick a cone as your starting point, complete the exercise for that cone, then run around the circle with your CMU to the next cone. Goal is complete 2 full laps (16 stations).
Lap 1 exercises:
- CMU lunge to sign & back
- 8-count body builder x 25
- CMU deltoid raise x 50
- CMU flutter kick (4ct) x 50
- CMU goblet squat x 50
- Spread eagle merkin x 50
- CMU calf raise x 100
- Nose wipers x 25
Lap 2 exercises:
- Bear crawl around circle
- CMU squat/press x 50
- CMU overhead press x 50
- CMU american hammer (4ct) x 50
- Jump squats x 50
- Diamond merkins x 50
- Mountain climber (4ct) x 50
- Shoulder taps (4ct) x 50
MARY:
n/a
COUNT-OFF & NAME-O-RAMA
19 this morning: Ski Dog, La-Z-Boy, Bowflex, Tweet-E, Nook (fng), Aladdin, Biscuits, Air Ball, Waxjob, Troller, Ribbed, Homebody, Ladyfingers, Driftwood, Mudpuppy, Turtle, Mayberry, Yo-yo, Bartman
CIRCLE OF TRUST/BOM:
Read from John 15 in which Jesus teaches by using the vine/branches analogy. I focused my attention this morning on abiding in Christ.
MOLESKIN:
ANNOUNCEMENTS:
For those who drive to the Dog Pound via Concord Rd, a section of Concord Rd near the roundabout at Northshore will be closed from 7 p.m. to 6 a.m. on Aug. 5, 6, 9 and 10