THE SCENE: 48 and wet
F3 WELCOME & DISCLAIMER: Yep – all the stuff.
WARM-O-RAMA:
• SSH – IC X7
• Squats – IC x5
• Imperial Squawkers – IC x5
• Mountain Climbers – IC X5
• Tempo Merkins – IC X5
• Overhead Clap – IC X5
• LBAC (fwd/back) – IC X5 (bigger)
• Moroccan Nightclub – IC X5
• Hi Knees/burpees x3
• Projectivators x5
• SPRINTS – Parkside to Library and back
• Mosey to Parallel Bars – 5 dips/5 lunges each leg
• Mosey to Pool Wall – 5 wall-ups/5 squats
• Mosey to RC
THA-THANG:
1 CMU mosey to Tinseltown Side Stairs
• 10 single-arm rows each side – CMU stairs
• 10 lunges each leg – CMU stairs
• 10 good mornings + 10 BBS – CMU stairs
• 10 uneven merks each side – CMU stairs
• 10 kettle swings + 10 calf raises – CMU stairs
ROUND 2:
• 10 narrow merk + 10 plio-merk – CMU stairs
• 10 thrusters + 10 squats – CMU stairs
• 10 curls + 10 OHP – CMU stairs
• 10 V-up + 10 flutterkicks (4-ct) – CMU stairs
• 10 tri-ext + 10 overhead side-side (2-ct) – CMU stairs
• 6:05 – return CMU/Pool Wall (5 wallups/squats) to Parallel (5 dips/lunges)/JAIL BREAK TO SHOVEL FLAG
MARY:
COUNT-OFF & NAME-O-RAMA
6 MEN: Erector, Borg, Biohack, Mathlete, Rocket, and Snaggletooth
CIRCLE OF TRUST/BOM:
“Be still [again] and know that I am God.” Psalm 46:10
Still learning the lesson from 2020 – “Be Still” – A resource that I have been using may be a helpful tool to each of us in this time is the Pause App. It’s a simple 1 minute meditation. There are options for a 3-minute, 5-minute, and 10-minute meditation that you can do anytime during the day to come back to God in the midst of the rat-race that is often our workday.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.