THE SCENE: Nice and cool at 54
F3 WELCOME & DISCLAIMER: administered
WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Merkins IC x10
Squats IC x10
Mountain Climbers IC x15
30 Seconds OYO
THA-THANG:
Mosey to the coupon pile with a reverse Indian run. Front man drops off for 2 burpees then joins back in line.
Farmer Carry Race
- Split into two groups and each group will need two CMUs
- Groups will race around the outside circle, in opposite directions, using the following format
- Front man will farmer carry the two CMUs while the rest of the group perform an exercise. When group is done with the exercises, run and catch up to front man and switch to next in line. Perform next exercise while front man farmer carries CMUs, and so on. Exercises are as follows and repeat list after last exercise is completed:
- 20 flutter kicks
- 20 SSHs
- 20 Merkins
- 20 squats
- After each complete lap, decrease reps by 5. So lap 2 is 15 each, lap 3 is 10 each, etc.
- Whenever you meet the other group, one man from each group leads a Mary of the number of exercises you are currently on for that lap, so two sets of Mary exercises and both groups participate.
- We got nearly 2 laps in, but had to stop short for time.
- Front man will farmer carry the two CMUs while the rest of the group perform an exercise. When group is done with the exercises, run and catch up to front man and switch to next in line. Perform next exercise while front man farmer carries CMUs, and so on. Exercises are as follows and repeat list after last exercise is completed:
MARY:
No time, but got plenty during THA-THANG
COUNT-OFF & NAME-O-RAMA
9 PAX and 2.0 Kitty Cat
CIRCLE OF TRUST/BOM:
Do you every worry? About the future, your family, your job, yourself? For me, the times when I worry take me out of the present moment. I hope you had a chance to enjoy the present moment with your F3 brothers this morning. Let’s read what Jesus says about worry in The Sermon on the Mount:
Matthew 6:25-34
““Therefore I tell you, do not worry about your life, what you will eat or what you will drink, or about your body, what you will wear. Is not life more than food, and the body more than clothing? Look at the birds of the air; they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And can any of you by worrying add a single hour to your span of life? And why do you worry about clothing? Consider the lilies of the field, how they grow; they neither toil nor spin, yet I tell you, even Solomon in all his glory was not clothed like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the oven, will he not much more clothe you—you of little faith? Therefore do not worry, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear?’ For it is the Gentiles who strive for all these things; and indeed your heavenly Father knows that you need all these things. But strive first for the kingdom of God and his righteousness, and all these things will be given to you as well. “So do not worry about tomorrow, for tomorrow will bring worries of its own. Today’s trouble is enough for today.”
Matthew 6:25-34 NRSV
MOLESKIN:
N/A
ANNOUNCEMENTS:
IPC on Friday (9/30) will be at HVA track.