F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• Reach for the sky
• Let it hang
• Cherry Pickers
• Hairy Rockettes
• Tempo Merkins
• TN Rocking Chairs
• Plank; Right hand up; Plank; Left hand up
• Mosie to the courtyard
THA-THANG #1:
Courtesy of “Funk Roberts” on YouTube. I accidentally fartsacked a couple of weeks ago and found this workout to do at home. Do each exercise twice for 30 seconds with a 30 second rest in between.
1. Side Straddle Hop
2. Merkins (fingers out, shoulders back, elbows in)
3. Forward Lunges (keep core tight)
4. Freddie Mercuries (slow, hands out, elbows out, rotate to focus on your core)
5. Mountain Climbers
6. Seal Jacks (engage rear delts, back exercise)
7. Wide Push Ups
8. Reverse Lunges
9. Wide Crunches
10. Burpees
THA-THANG #2:
• Mosie to the coupon pile
• Everyone grab a coupon
• Break into 2 groups
• Group #1 carries to bottom of freshman hill and starts the rotation. Group #2 stays at the coupon pile and starts the rotation from there.
• At bottom of hill, Coupons (x15 each)
◦ Curls
◦ Presses
◦ Tricep extensions
• Bernie to top of hill and do 5 pull-ups
• Mosie back to coupon pile, Coupons (x15 each)
◦ Bent over rows
◦ Kettle bell swings
◦ Bench press
• Run to bottom of hill
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Psalm 103:6-11
6 The Lord gives righteousness
and justice to all who are treated unfairly.
7 He revealed his character to Moses
and his deeds to the people of Israel.
8 The Lord is compassionate and merciful,
slow to get angry and filled with unfailing love.
9 He will not constantly accuse us,
nor remain angry forever.
10 He does not punish us for all our sins;
he does not deal harshly with us, as we deserve.
11 For his unfailing love toward those who fear him
is as great as the height of the heavens above the earth.
Eph 4:26
“In your anger do not sin”: Do not let the sun go down while you are still angry,
James 1:19
19 My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry,
Tim Keller on Anger
• https://youtu.be/2v-2ewGCQB4
• Note that God reveals himself as slow to anger. Its OK to get angry. To be like God, however, we need to do it slowly and at the right things.
• Anger is not the opposite of love; hate is and the ultimate form of hate is indifference
• Anger has a basic goodness. In this form is it response to love being threatened.
• What do we get angry about? There’s our loves and maybe our idols.
• On the flip side, what are things that should be getting angry about but don’t?
• In Mark 11, Jesus got angry about sin in the temple keeping Gentiles away from God. Yet, in his anger we are told he began to teach the people. He was in control of himself the entire time.