THE SCENE: Clear and cool, maybe 37 degrees, but otherwise beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
| Tempo Squats x 10 |
| Baby Arm Circles forward & Backward x 10 |
| SSH x 20 |
| Cherry Pickers x 5 |
THA-THANG:
| Station 1 | |
| At Station one, El Capitan up the hill. At the top hold a left leg lunge for 30 seconds, then repeat for right leg | |
| Station 2 | |
| Run to the bottom of the stair case. 20 elevated heel Squats, run to the top of the stairs | |
| Station 3 | |
| Perform 20 squats, then do a 30 second wall squat | |
| Station 4 | |
| In front of the Middle School, elevate your feet, and do elevated plank jacks, then hold for 30 seconds | |
| Station 5 | |
| In front of the intermediate school, elevated merkins and a short hold. | |
| second round, one hand on the curb, merkins with a hold. | |
| Station 6 | |
| 20 Calf Raises, then walk on your toes to station 1 | |
| Rinse and repeat, at least two times, stay together and perform as a group. | |
MARY:
Interpol led us in the Mary as he practices for his VQ. We did American hammers, flutter kicks, monkey humpers and big boys.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
| 1 kings 17:4 |
| You shall drink from the Wadi, and I have commanded the ravens to feed you there. |
| 1 kings 17:6 |
| The ravens brought him bread and meat in the morning, and bread and meat in the evening; he drank from the wadi |
| God will provide. Just like he did for Elijah, we provides our necessities. We have food, water, and shelter. We also need a relationship with God and we need to be willing to ask God for help. As a man that is a weakness. Don’t be afraid to ask others for help, or God, and don’t take for granted the things that God provides. |
MOLESKIN:
ANNOUNCEMENTS:
Collecting for the Hope Street Mission.