THE SCENE: Cool and clear, perfect sunrise beatdown weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 (4ct)
10 Burpees
Windmills x 10 (4ct)
10 Burpees
Little Baby Arm Circles x 10 forward/10 back (4ct)
10 Burpees
Tempo Squats x 10 (4ct), x 5 (8ct)
5 Burpees
Tempo Merkins x 10 (4ct), x 5 (8ct)
5 Burpees
A little of this and that
Cherry Pickers x 5 (4ct)
Bring Sally Up
THA-THANG:
Mosey to upper field. Doing half field laps with 8 exercise stations. 2 rounds with whole field lap after each round.
- Clerkins x 1
- CDD x 10
- Swerkins x 5 (per side)
- Sphinx Merks x 5
- Reverse Grip Merks x5
- Derkins x5
- Dive bombers x 5
- Spiderman Merks x 5 (per side)
Line up on baseline by goal. Movement exercise to penalty box line. Same movement, but reverse direction back to base line. 2 rounds with whole field lap after each round.
- Bernie (to midfield)/Sprint (back to penalty box)/Mosey (to baseline) – only set to go to midfield
- Broad jump/Reverse (more of a bunny hop backward)
- Bear Crawl/Crawl Bear
- Lunge/Reverse Lunge
- Bunny hop/Reverse
- Inchworm/Reverse
MARY:
10 Burpees
Dead bugs x 20 (4ct)
Side Crunches x 20 per side (4ct)
LBCs x 20 (4ct)
American Hammer x 20 (4ct)
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We spent a great deal of our time thinking about the What we are doing/going to do and also about the How we are going to do it. We spend very little time thinking about the Why. Why is what we are doing important? Why does is matter and what purpose does it serve? Simon Sinek posed this idea as a business tool and sales model, but it’s directly applicable to our lives. For instance, why are you part of F3? What are you hoping to get from it? What are you planning to give back or give to it? Why do you parent the way you do? Why do you treat your wife the way you do? For those of us of Faith, why do you believe the way you do? Why do you follow Christ? It’s ok if you don’t have an answer today to these questions. I’m still exploring some of them myself. But simply saying, “Because I’m supposed to,” or, “Because that’s how I was raised,” isn’t going to cut it. Explore that Why. Understand that and you may find that it’s easier to adjust your What and your How.
MOLESKIN:
Prayers for Cosmo’s mom dealing with cancer, Praise for Tailpipe’s wife’s successful surgery and praying for recovery, prayers for fellow PAX (particularly at JUCO) dealing with injuries and illnesses
ANNOUNCEMENTS:
CSAUP @ Haw Ridge 5/6
Convergence @ JUCO 7/2