THE SCENE: Approx 42 degrees and breezy with a mostly clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops IC x 5; feet together reach for toes 15 seconds; feet apart reach for each <right, left, middle>15 seconds each; Little Baby Arm Circles IC x 5 each way; Tempo Merkins IC x 5; Downward Dog hold for 20 seconds; Tempo Squat IC x 5.
THA-THANG:
* Two lines of cones were placed 20 yards apart in the front parking lot of the AO. The workout consists of 3 Rounds – each containing a movement technique for 20 yards from one cone row to the next, 10 reps of a high-plank core exercise, a 20 yard uphill Crawl Bear back to the start, 10 Burpees, and a prescribed amount of laps around the track. The PAX set goals of 1a – don’t stop moving and 1b – finish the workout on time. Both goals were met.
- Round 1:
- 20 yard Imperial Walker
- 10x Shoulder Tap Merkins
- 20 yard uphill Crawl Bear
- 10 Burpees
- Run 2 Laps around the track
- Round 2:
- 20 yard forward lunge
- 10x Bird Dog (2=1)
- 20 yard uphill Crawl Bear
- Run 3 Laps around the track
- Round 3:
- 20 yard Toy Soldier
- 10x Switch Climbers
- 20 yard Uphill Crawl Bear
- Run 4 Laps around the track
MARY:
Early finishers circled back around the track to join the Six and encourage them to press on to the finish. Once all were in a 60 second Canoe Hold was enjoyed by all as time expired
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
“Every man has two lives, and second one begins once he realizes that he only has one.” -Unknown
Are you making the most of your days? Jesus described the shepherd / sheep relationship as one in which the sheep are given a life that is far beyond what they could ever imagine for themselves. David described this life from the prospective of a sheep, and it’s so desirable. Jesus wants everyone to have a life through him that blows away all of their limited beliefs about what life can be, and there are brothers at F3 who can help guide you to that path if you feel like something is missing in your life or if you know that you’re currently off track.
MOLESKIN:
John 10 and Psalms 23
ANNOUNCEMENTS:
Flag Handoff at The Equalizer – Friday 4/15. Be there or be square.