THE SCENE: a warm and dry 34
F3 WELCOME & DISCLAIMER:
Properly administered
WARM-O-RAMA:
- Cherry pickers x 8
- left over right/right over left leg stretches
- baby arm circles forward/backward x 10
- tempo squats x 10
- tempo merkins x 10
- Imperial Walkers x 10
- concentration SSH to 25
Dart gun lost concentration so everyone had to do 5 Burpees on their own. I expect better dart gun.
THA-THANG:
Single file mosey to coupon pile with leader dropping off and doing merkins till the 6 catches up.
Part 1: Ladder on a Hill
- A: 10 Burpees
- B: 20 Merkins
- A: 30 Iron Mikes
- B: 40 Squats
- A: 50 Heavy Hammers
- B: 40 squats
- A: 30 Iron Mikes
- B: 20 Merkins
- A: 10 Burpees
Group A exercises were done at the coupon pile
Group B exercises were done at the top of the stairs by the pull-up bars.
Mosey to the big parking lot for part 2
Part 2: Bernie Race
- Start at the curb and Bernie to the first line
- Complete 15 LBC’s
- Bernie to the second line
- The first person to the line chooses an ab exercise and does 30 reps while everyone else does 15 reps.
- Continue to Bernie between lines with the winner choosing the ab exercise and then doing double reps.
Mosey to the geese parking lot to finish out.
Part 3: Merkin ladder
- Start perpendicular to the parking space lines
- Bear crawl 2 lines
- do 1 Merkin
- Lunge 2 lines
- do 2 Merkins
- Continue alternating bear crawl/lunge and add 1 merkin every 2 lines
Finish off with some squats and sprints.
MARY:
- Hello Dolly x 15
- 1 Minute plank with Butter Knife mixing it up
- time!
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Some encouragement for 2022.
It was a tough year for me personally with family stuff, covid, and work changes. Working remote was a surprising challenge that was unexpected.
I was reading a verse recently that I found encouraging and wanted to share with everyone.
Deut 7:9 –
Know therefore that the Lord your God is God, the faithful God who keeps covenant and steadfast love with those who love him and keep his commandments, to a thousand generations.
This highlights God’s eternal nature, his power, and his faithfulness above and beyond what would be expected. It also shows his involvement with us and commitment to those who choose to follow him.
Hopefully, this can be some encouragement to you for the coming year.