THE SCENE: Very gloomy and humid
F3 WELCOME & DISCLAIMER – Check
WARM-O-RAMA:
Mountain Climbers – IC – 15 – 4 count
Tie Fighter 4 CT x 10 each
Side Straddle hop (IC) 4 CT x 10
Cherry Pickers x5
Stretching – Quads and back
Demo – the 1-2-3 MerkBurpee (1 Wide-2 Standard-3 Tri merkins, then up to complete a burpee)
THA-THANG:
Mosey to Fox Lonas then back to the flag.
A-B-C easy as 1-2-3:
At the bottom of the hill do 5 sets of 1-2-3 MerkBurpees (1 Wide-2 Standard-3 Tri) then walk backwards up the grassy hill.
A – Air Squat – 10
B – Big Boys – 10
C – Crabettes- 10
Repeat for a total of 4 rounds. The 1-2-3-MerkBurpees became really challenging after the 1st 2 rounds.
Mosey over to some tall curbs
8-8-42 – My Dad’s 80th birthday today so in honor of him we did:
8 – 4-count tricep dips in cadence
8 – decline merkins
42 – Calf raises
Mosey to the river rock. Grab two 2-5 pound rocks.
10 IC – Butterfly, then hold on the 10 for 10 seconds
10 IC – behind your back flutter with rocks – then hold for 10 seconds
Hold rock in front of you and do LBS – Little Bouncy Squats 10 IC- then hold on 10.
We did 2 rounds of this, then on round 3 we did 15 reps with 10 second holds.
Round 4 we did 20 reps with 10 second holds.
Mosey to the next parking lot.
We traveled across the lot 4 times dealer’s choice: Bear, Crab or lunge. Can change it up each time if you want.
MARY:
dealer’s choice – Curveball with LBCs, Caveman with Cherry Pickers, VooDoo with 5 Burpees before Betty had a chance to demand it. Betty snuck in some pickle pounders.
COUNT-OFF & NAME-O-RAMA
Curveball, Caveman, Voo Doo, Betty, Osteen, Mermaid, Tailhook, Baby Boomer, Curry, Dumpster Dive, Honeydew, Slappy, Anchorman,
CIRCLE OF TRUST/BOM:
I may not know what the day may bring, but I know who brings the day.
Job 38
3 Brace yourself like a man;
I will question you,
and you shall answer me.
4
“Where were you when I laid the earth’s foundation?
Tell me, if you understand.
5
Who marked off its dimensions? Surely you know!
Who stretched a measuring line across it?
6
On what were its footings set,
or who laid its cornerstone—
7
while the morning stars sang together
and all the angels[a] shouted for joy?
We often do our best to control our day and we think we know what is best for us.
Like the potter and the clay example, does the clay vase know what is best for it? Or does the potter who created it know what is best and care for it? The potter has already planned out all of the future steps for that lump of clay.
MOLESKIN:
Prayer for Skidmark’s new baby girl, PomPom’s foot, Curveball’s friend who lost their mom, teachers and kids, my work travel this week and that Betty does not steal my local legend segment while I’m gone.