THE SCENE: 39° and chilly
F3 WELCOME & DISCLAIMER
Today this included “I’ve never used a timer before“ and “I take no responsibility for this random Apple playlist“
WARM-O-RAMA:
Stretch what you want while the Q explains the stations.
THA-THANG:
.Ratchet Squat curls (lateral elbow, medial knee – 30lb or CMU
The Thinker – lunge, curl outer arm, tricep extend inner arm – 20lb
Stocky Balboas – weighted Rocky’s
– 35s or CMU
Sand Clerk – Sandbag clean and jerk
French Military Squats – (surrender first!)
– 30lb plate overhead
Fly Squatters – bent over squat w/ 25lb dumbbell fly
Flutterbys – calf raise + deltoid raise w/ wrist extension (release your inner snowflake)
90 second stations, 15 second rests. One station in the middle for mosey/rest.
Cool Down:
SSH IC x25
Cherry Pickers IC x5
.
COUNT-OFF & NAME-O-RAMA
10 HIMs showed up to get stronger
CIRCLE OF TRUST/BOM:
A simple truth: You don’t deserve forgiveness, grace or unconditional love.
Two thoughts:
1) For you guys who always feel unworthy, like you don’t deserve love or forgiveness – you’re right! You don’t…and neither do the rest of us, but it is freely offered and not yours to try to earn or pay for. Accept it with a grateful heart and feel the warmth and love of the one who bought it for you!
2) For you guys who have a hard time forgiving or letting go of things that have been perpetrated against you. If you don’t deserve the forgiveness and unconditional love that has been offered to you – you really don’t deserve to withhold those things from someone else. Choose to forgive and love the way it has been given to you – especially for folks who REALLY don’t deserve it.
Love God first, then everyone else. MOLESKIN
Wallball shared his Dad is getting a consultation for a heart transplant. That’s not some distant cousin having a hard time with allergies, this is real stuff. Take it seriously and pray hard.
ANNOUNCEMENTS:
None.
None.