THE SCENE: 32 degrees, overcast skies, light north wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby Arm Circles, TN Rocking Chairs followed by jog, sprint, skip across parking lot.
Mosey to the ball field hill to crab crawl down and bear crawl up – started with 6 burpees at top and decreased by 1 burpee until complete at the top with 1 burpee.
Mosey to the grinder.
THA-THANG:
Three stations in the 1/4 mile short loop:
CMU Station: Lunge dead lifts x12 per arm, Bent rows x12, Squat to OH lifts x12, Upright rows x12, and American swings x12.
Sprint across grinder and do Dips x24, Steps ups x24, and Pull ups x12.
Run to bottom apex of 1/4 mile loop and do Merkins x12, BBS x12, and Dry docks x12.
Run up to the CMU station and repeat as time allows.
MARY:
Little baby crunches in sets of 25 with 10 seconds rest between set until time is up.
COUNT-OFF & NAME-O-RAMA
7 HIM’s
CIRCLE OF TRUST/BOM:
The songs of the day were My, My, Hey, Hey (Out of the Blue) and Hey, Hey, My, My (Into the Black) by Neil Young. They were bookend songs to his 1979 album “Rust Never Sleeps.” He wrote the songs out of his concerns that he was becoming obsolete as a performer. The electric version (final track) really kicked his career back into gear and is often referred to as the precursor of grunge rock by artists such as Nirvana, Pearl Jam, Smashing Pumpkins, etc.
I use these songs today as a reminder that rust never sleeps. We all can rust – we all can just fade away. Obviously, F3 helps us to keep from rusting away physically through the first F. Through Fellowship and Faith we can also counteract the rust that tries to creep into our mental and spiritual lives.
God has given much and God requires much of us. One of my favorite Bible passages about this is from Ephesians 6:10-20. In particular Verse 13, “Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand firm.”
Remember, rust never sleeps!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Moses is moving and needs some help on December 8th and posted an event on F3 Alcoa.