THE SCENE: 37F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in circles
Side shuffle then reverse
High knees
Butt kicks
Tie Fighters X10
Merkins – IC – 4 ct x10
Quad Stretch
Side Straddle hop (IC) 4 CT x 10
Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 2 sets of 10 per side.
THA-THANG:
Mosey to rock pile
Grab 2 rocks to use for every exercise
Shoulder rotate to warmup
Big Os – 60 seconds
Butterflies – 60 seconds
Hold Left arm out / Right arm serve the tray – 60 seconds
Hold Right arm out / Left arm serve the tray – 60 seconds
Behind your back tricep flutters – 60 seconds
American Hammers – 60 seconds
Calf raises while holding rocks in the air with arms wide – 60 seconds
Make a fist no rock Left / Curls with both rocks in Right – 60 seconds
Make a fist no rock Right / Curls with both rocks in Left – 60 seconds
Behind your back tricep flutters – 60 seconds
Swingset – AMRAP pullups then squats while you wait for everyone else to go – 2 rounds
CMU pile: 50 Bench press – 25 Block alternating merkins – 10 Blockies
Return CMUs
Mosey to grassy field to ice our shoulders while we do some abs
10 Big Boys / 25 single count hammers / 50 single Flutter kicks / 75 cockroaches
We did 2 rounds.
MARY:
15 – 4-count Monkey Humpers
15 – 4-count Pickle Pointers
1 minute of Cobra back stretching
COUNT-OFF & NAME-O-RAMA
11 – Waxjob, Interpol, Steam, Pool Boy, Skid Mark, Mermaid, Baby Boomer, Voo Doo, Dumpster Dive, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:
Psalms 39:1-9
A buddy shared this passage with me this weekend and challenged me to meditate on it. Very powerful wisdom. David is frustrated with people around him. He tries to keep it cool the Christian way, but anger boils up inside him. He meditates and turns to God. God gives him words of wisdom to ponder about this very short life we live on Earth. The tiny things that really matter to us in the moment will not matter in eternity. Our hope is in the Lord! I need to say that daily. I need the Lord’s wisdom and love.