THE SCENE: Low sixties, heavy clouds and some misting
F3 WELCOME & DISCLAIMER
Standard disclaimer, no FNGs
WARM-O-RAMA:
SSH – 20 IC
Baby arm circles – IC, 10 up, 10 down
Rockettes – 10 IC
Cherry Pickers – 10 IC
Quick mosey to stop sign and back
Grady Corns – 34 IC
THA-THANG:
Mosey to large parking lot north of AO
Run to 4 stations – one station at each corner. Complete Exercise at each station
Lunge (2ct), Merkins, Iron Mike (1ct), American Hammer (2ct). Karaoke between stations 1-2 and 3-4, run between 2-3 and 4-1
5 rep, then 10 reps, then 25 reps.
20 sec rest
Repeat with second group of exercises
Imperial Walkers (2ct), Plank Jacks, Freddie Mercuries, Rocky Balboa. Bernie between stations 1-2 and 3-4, run between 2-3 and 4-1
Mosey north to building on corner
11’s – Dips on retaining wall, run around corner to retaining wall by picnic tables, Step ups.
Mosey Back to AO
MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Holidays are Coming. A few words to help prepare
Minimize the stress and maximize celebration of the season
- Have a discussion with the M to set a budget
- Plan for unexpected expenses
- Don’t get caught up in the commercialization of the holidays – focus on family and Jesus.
- My family will be traveling to our home town in Illinois for Thanksgiving. There are some tensions within the family recently and we are a bit anxious about the Thanksgiving get together
- For family gatherings – if you family has historically had someone who causes tension, it’s likely this will continue. Be ready to deal with the situation and de escalate if necessary.
MOLESKIN:
ANNOUNCEMENTS: