THE SCENE: 28 degrees, with a wind chill in the low 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats, Tempo Merkins, Cherry Pickers (Slow), laps in the parking lot, and stretch your quads.
THA-THANG:
Run to the church, and hang out at the columns (in the dry).
Perform 20 lunges, followed by a 30 second wall squat
Perform 19 lunges, followed by a 30 second wall squat
Repeat until 1 lunge, and a 30 second wall squat
Total of 210 lunges and 10 minutes of wall squats
Once we wrapped that up, we did three rounds of the following:
20 (10 Each leg) Bulgarian Split Squats, run to the construction fence, find a curb and elevate your heels on the curb and do 20 squats. Bernie back to the start.
MARY:
We slowly moseyed back to the A/O where we each called out an ab exercise and followed it with 10 Merkins.
T-pain ( I can’t remember what Anchorman calls it) 10 merks
American Hammers and 10 merks
LBC’s and 10 merks
Oblique work (can’t remember the name) and 10 merks
Snow Angels and 10 Merks
More leg stretching
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I told a story about my oldest daughter and her actions. I counseled her to be a good example, and she (in the moment) did not want to be an example for anyone. Her little sister was acting out in the same manner, and I asked her to be a good example. Whether we want to be or not, we are all examples. It was in that moment that I realized the issues I had with her, were things that I had modeled poorly for her. You never know who is watching, and how they will choose to follow.
Jesus set a great example of Love, he could have chosen violence, or sarcasm, or really anything, but he chose to model love, and we should follow that lead.
Some relative verses:
Philippians 3:17
Brothers, join in imitating me, and keep your eyes on those who walk according to the example you have in us.
1 Peter 5:3
Not domineering over those in your charge, but being examples to the flock.
1 Corinthian 15:33
Do not be deceived: “Bad company ruins good morals.”
Titus 2:7
Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity,
MOLESKIN:
Pray for travel to Miami for Anchorman.
ANNOUNCEMENTS:
No announcements today.