THE SCENE: Wind and some bits of snow here and there.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC, 10 tempo merkins IC, 10 tempo squats IC
Warmup lap around the parking lot: butt kicks on first side, high knees on second side, stretch lunge half way on third side, jog and big daddy arm circles on second half of third side, sprint fourth side
THA-THANG:
mmhmm… start at baseline with 5 reps, next line 10, 15, then 20. Bear crawl between each line. Jog to the end for 5 pull-ups. Jog back. 20, 15, 10, and 5, crab walk between each line. Then start on the next exercise.
mmhmm stands for:
- Merkins
- Monkey humpers (single count)
- Hammers (4 count)
- Mountain Climbers (4 count)
- Mountain Man Poopers (i.e. TN rocking chair)
If you finish all 5 rounds, repeat the warmup lap until the six catches up, or time is up.
Note: check the exicon. They really are called Mountain Man Poopers….
MARY:
20 Hello Dolly IC, 10 side tri rise on each side OYO, 10 Aqua Man IC
CIRCLE OF TRUST/BOM:
How many men can break a CMU? Most if not all. A chimp could break one if it wanted. How man men can build a CMU? Fewer. How many men can restore a brocken CMU to full strength when it has been broken? Even fewer. It is easy to break things. Our relationships can be broken by harsh words or neglect. Our faith can be broken in the same way if we let it. But you men got up early to build up your bodies. Keep that going throughout the day. Build up your relationships. Build up your faith. It is the harder, but better way. How much more precious is it that our God restores our brokenness? Let us image Him today and be builders and restorers.
ANNOUNCEMENTS:
Blood Drive on Friday. Check the slack for more details. CSAUP at lakeshore park on Saturday Morning. Beer Ruck on Saturday night.