THE SCENE: 59 degrees F with plentiful rain
F3 WELCOME & DISCLAIMER Hammy did the welcome and disclaimer before turning it over to Spook (Travis Elkins) for the Ranger Beatdown.
WARM-O-RAMA:
10 scap pushups
10 pushups
Plank rotations
Inch worms
10 bend and reach
10 Windmills
10 Squats
10 Side lunges
10 Walking knee hug
10 Walking glute stretch
10 Quad stretch with RDL
10 side step overs/leg
10 yards worlds greatest stretch (forward lunge w/side rotation, hamstring stretch, hip flexor stretch)
75 yard jog warmup
THA-THANG:
3 sets (15 mins)
⁃ 1x Leg Blaster = 20x air squats +
20x in-place lunges (10x each leg) +
20x jumping lunges (10x each leg) +
10x squat jumps
⁃ Inchworm alligator clapping push-up x 5
⁃ Single leg RDL 10/leg
3 sets
⁃ Pull-up ladder 5-1 x 3
⁃ Pike pushup ladder 5-1 x 3
Anaerobic conditioning (10 mins)
⁃ Run 75 meters and walk back
3 sets
⁃ Curls 21s w/block
⁃ Tricep extensions w/block x 20
⁃ Dead Bug leg lifts w/block x 15
3 sets
⁃ Single arm rows w/block x 15/arm
⁃ Glute Marching x 15/leg
⁃ Side star plank leg raise x 10/leg
MARY:COUNT-OFF & NAME-O-RAMA
9 PAX, 1 guest Q (Spook – Travis Elkins), 1 FNG (Doghouse – Kevin Stephens)
CIRCLE OF TRUST/BOM:
1 Timothy 4:7-8 – Have nothing to do with irreverent, silly myths. Rather train yourself for godliness, for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.
It is biblical that we should take care of our physical bodies and well being. A strong body helps us to develop a strong mind. F3 supports that aspect in the first F. In the passage, the Apostle Paul, challenges that training in godliness of far greater value because it prepares us for the life to come, the everlasting life. We should exercise the third F as it is of value in every way. Holding ourselves accountable through the second F helps us progress in our third F.
MOLESKIN:
Thanks to Travis Elkins for joining us and for the leadership gift he provided this morning. Rangers Lead the Way!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.