THE SCENE: Crisp and Clear Fall Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, Tempo Squats, baby arm circles forward & Backward, shoulder stretches
THA-THANG:
| Mosey to CMU pile | |||
| Grab 2 cmu’s, one for each hand | |||
| four corners have exercises, rinse and repeat at each corner | |||
| farmer carry between each station | |||
| corner 1 arms | |||
| 25 curls | |||
| 20 Alpos | |||
| 15 Tri extensions | |||
| Corner 2 legs | |||
| 25 Squats | |||
| 20 Lunges | |||
| 25 calf raises | |||
| Corner 3 | |||
| 25 shrugs | |||
| 25 vertical bench press | |||
| 10 each single arm rows from plank | |||
| Corner 4 | |||
| 20 dips | |||
| 20 deep merkins | |||
| 20 straight leg dead lift | |||
Sparrow (11 years old) called out Cheatsheet (51 years old) for not doing a leg exercise. Cheatsheet became animated and talked a bunch of trash. Sparrow challenged Cheatsheet to a race, so after the workout was over, we did about a 100M sprint where Cheatsheet narrowly edged out Sparrow. Cheatsheet was going crazy, and we reminded him that he beat an 11 year old in a race. Good times were had by all!!!
MARY:
No time for poor Mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We are living in a world where God is not put first, and the world suffers from the works of the flesh. We need to make God a priority, and exemplify the Fruit of the Spirit.
MOLESKIN:
ANNOUNCEMENTS: