THE SCENE: Beautiful cool dry morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forward then backwards (IC) 4 CT x 15 each
Side Straddle hop (IC) 4 CT x 25
Flutter Kicks 25 – 4 count
Twinkle Toes (IC) 4 CT x 15
4×4’s x5 OYO – Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat
V-up roll up – x10 OYO BBS with a crunch in-between
THA-THANG:
Mosey to Back Parking lot
12 stations – Marked 1-12. Do 1 rep then run to station 2 and do 2 reps and so on until you get to # 12. Each round completed = 78 reps. This course included 3 bear crawl segments per round for about 30’ each. We ran a total of 2.25 miles during the workout.
Round 1 – Smurf Jacks
Round 2 – Diamond Merkins
Round 3 – 4-count American Hammers
Round 4 – Squats
Round 5 – Burpees
MARY:
Think we did 35 – 4-count Freddie Mercurys
COUNT-OFF & NAME-O-RAMA
9 PAX – HalfSheet, Dogbite, Baby Boomer, Pringle, CheetSheet, Trolley, Mermaid, Anchorman, Jitters
CIRCLE OF TRUST/BOM:
Exodus 17
8 The Amalekites came and attacked the Israelites at Rephidim. 9 Moses said to Joshua, “Choose some of our men and go out to fight the Amalekites. Tomorrow I will stand on top of the hill with the staff of God in my hands.”
10 So Joshua fought the Amalekites as Moses had ordered, and Moses, Aaron and Hur went to the top of the hill. 11 As long as Moses held up his hands, the Israelites were winning, but whenever he lowered his hands, the Amalekites were winning. 12 When Moses’ hands grew tired, they took a stone and put it under him and he sat on it. Aaron and Hur held his hands up—one on one side, one on the other—so that his hands remained steady till sunset. 13 So Joshua overcame the Amalekite army with the sword.
God chose Moses to be a faithful servant.
Moses acted on that faith.
I love the example of Aaron and Hur holding Moses’ arms up for probably at least 8 hours.
MOLESKIN:
ANNOUNCEMENTS: