THE SCENE: mid 40’s, bright moon, fog coming off the lake, B-E-A-UTIFUL.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Tempo Squats x10, Tempo Merkins x10, Cobra Kai x5, Cherry Picker x5, BAC x 10, little bit of this and a little bit of that.
THA-THANG:
Mosey to the playground for some body blasters (burpee-pull-up-knees to elbows).
Mosey to B-ball court for suicides:
- Full-court sprint — 10 merkins at each line + Run to playground for 5 body blasters
- Full-court Bernie — 20 squats at each line + Run to playground for 5 body blasters
- Half-court bear crawl — 25 LBC at each line + Run to playground for 5 body blasters
- Full-court lunge — 15 CDD at each line + Run to playground for 5 body blasters
- Half-court crab walk — 20 BBS at each line + Run to playground for 5 body blasters
- Full-court imperial walkers — 10 diamond merkins at each line + Run to playground for 5 body blasters
MARY:
ABC’s. Feet together 6 inches off the ground and spell out the alphabet (capital letters only).
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
James 3:17-18 — “But the wisdom from above is first pure, then peaceable, gentle, open to reason, full of mercy and good fruits, impartial and sincere. And a harvest of righteousness is sown in peace by those who make peace.”
An encouragement to HIMs to model wisdom for our kids, co-workers, family, and friends. We need men who are wise and display true wisdom in how they interact, love, and care for those around them.