THE SCENE
A tender, 75-degree kind of gloom
F3 Welcome and Disclaimer
THE THANG
COP
Side Straddle Hop
High Knees
Michael Phelps
Baby & Big Arm Circles
HIT THE DECK!
Location: Parking Lot
Duration: 25 Minutes
Instructions: Split group in 2, each receives deck of cards
Each suit is an exercise. One person pulls a card at random, do the Exercise and the Number of them indicated by the number on the card. Do this til deck is done.
Exercises:
Hearts: Burpees
Diamonds: Merkins
Clubs: Squats
Spades: Big Boy Situps
Face Cards = 10
Aces = 15
Totals reps – 99 merkins, 99 burpees, 99 squats, 99 BBS
Get coupons and mosey to baseball field
ROUND THE BASES
Location: Baseball field
Duration: 10 Minutes (6:00-6:13)
Instructions: Start @ Home plate
Lap 1 – Lunge with coupons around the bases
At 2nd base, Drop Coupons in the DIRT and SPRINT to Centerfield Fence
Finish Lunges to Home
Lap 2 – Standing Broad Jumps
At 2nd, Drop Coupons in the DIRT and SPRINT to Centerfield Fence
Finish Broad Jumps to Home
Rinse and Repeat 2x (4 times around the bases)
Wrap up with pull-ups x15
Mosey back to parking lot for COT
COT
Number off and Name-O-Rama
BOM
Proverbs 25:28 “A man without self-control (discipline) is like a city broken into and left without walls.” Remember the importance of self control. Without it we are like a broken down city, our lives are vulnerable to attack and decay. Pursue the Holy Spirit’s help in overcoming temptation and having self control