THE SCENE
48 and Mild Fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
SSH x30 IC
4ct Squats x15 IC
Windmill Merkins x10 IC
4ct Lunges x15 IC
Baby Arm Circles Fwd x12 IC
Baby Arm Circles Bkw x12 IC
Jog a lap around the parking lot
Mosey to half-way up the hill next to parking lot
THA-THANG
Jacob’s Ladder
Start at half-way point up the hill. Run to the top of the hill and complete 2 Merkins and 2 Squats. Run back down. Immediately run back up and do 4 Merkins and 4 Squats. Rinse and repeat adding two reps of each exercise until everyone completes 10 Merkins and 10 Squats.
Mosey to new parking lot across from the playground.
Leg & Ab Circuit
Complete as many rounds of the following circuit in 5 minutes as you can.
Circuit 1: Legs
- 1st cone 10 lunges in place
- 2nd cone 5 burpees
- 3rd cone 10 squats
- 4th cone 5 burpees
Complete as many rounds of the second circuit in 5 minutes as you can.
Circuit 2: Abs
- 1st cone 10 BBS
- 2nd cone 10 Russian twist (count only one side)
- 3rd cone 10 4ct Hello Dolly
- 4th cone 10 Russian twist (count only one side)
Mosey to Pavilion
Bench Work
Every one grab a bench. Complete the following exercises in as many rounds as possible for 6 minutes.
- Step-ups – 10 each leg
- Incline Merkins – 15
- Dips – 15
- Step-ups – 10 each leg
- Decline Merkins – 15
- Dips – 15
Mosey back to SP
Parking Lot Suicides
Start at one end of the parking lot. Run suicides using the parking lines on the ground. the the parking
Circle up for Mary
MARY
4ct Flutter Kicks x20 IC
Side Crunches Rt x20 IC
Side Crunches Lf x20 IC
4ct Flutter Kicks x20 IC
4ct Superman Swims x20 IC
COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM
We reap what we sow, but not in the same season.
This is a biblical principle that we would do well to heed ourselves, and train our children in. It explains why it is so easy to pursue unrighteous, unhealthy, “bad” things and hard to pursue righteous, healthy, good things. The delayed fruit causes us to be short-sighted, and we pay a price for it in the long haul. This is why long term goals couple with short term grit is critical for growth. Keep your eyes fixed ahead and do simply do the next right thing. The fruit will come, in it’s due season.
“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” Galatians 6:9