THE SCENE: Muggy with a capital “M”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4 ct IC) x 25; BAC (4ct IC -forward and reverse) x 10; OH Claps (4 ct IC) x 10; This and that; Tempo squats (IC) x 15.
THA-THANG:
This morning, we battle the Kraken with CMUs. So, grab your CMU and make your way to one of 8 stations. Complete the exercise at the station and then do a lap around the AO parking lot, past your last station to the next. Each station’s exercise has a high rep or low rep choice. You are free to pick either option. You must carry your CMU on your lap around, alternating carry as follows:
Westbound: Overhead carry (Cusak carry);
Southbound: Farmer carry, right hand
East bound: Tray carry out front;
Northbound: Farmer carry, left hand.
The stations are as follows (incl. rep choices):
- Overhead press (25/40);
- Froggy Crunches, 4 ct (15/25);
- Curls (25/40);
- Kettle Bell swings (25/40);
- CMU Merkins (25/40);
- Flutter Kicks w/ CMU held up (25/40);
- Blockies (10/20); and
- Goblet Squats (20/30).
I think we had enough time for everybody to complete one circuit. Very little mumblechatter today. I’m guessing this was because the Pax was disappointed in how easy it was. I’ll ramp it up next time.
MARY:
25s of Reverse Lunges and BBS, running Baby Everest in between. Cut it short to gather at the top and watch a beautiful sunrise for a moment.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
On this day in 1954, Elvis made his debut on local Memphis radio with “That’s Alright Mama.” It is a reminder to me that big things start small. We don’t need to focus on some great challenge or goal all at once. God gives the ability do great things by simply taking that small first step. ” I say to you, if you have faith the size of a mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you.” (Matthew 17:20). The smallest seeds planted with faith still produce huge trees. Let’s keep striving, regardless of how small our efforts seem. They will bear fruit.
MOLESKIN:
Prayers offered today for Snag’s father and continued healing and recovery. Prayers offered also to Snitch’s 2.0, Ava for a quick recovery from her accident, so that she won’t have any complications, and praises that it wasn’t more serious. Also, we enjoyed quite the sunrise this morning with a beautiful rainbow.
ANNOUNCEMENTS:
Don’t forget “Off the Chain” CSAUP at the Dog Pound on the 18th. Sign up!