THE SCENE: Low 50s with a light drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Explained and demoed exercises
THA-THANG:
- 100 Gas Pumpers (Knees to Chest – watch the video)
- 50 Jump Rope
- 1 mile run
- 25 Hello Dollies (seriously, watch the video)
- 25 Burpees
- 50 Jump Rope
- 400-meter run
- 25 Hand Release Merkins (we explain a lot in the video)
- 25 V-Ups
- 50 Jump Rope
- 400-meter run
- 25 Leg Raises
- 25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
- 50 Jump Rope
- 400-meter run
- 25 4-count flutter kicks (watch the video)
- 25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
- 50 Jump Rope
- 400-meter run
- 100 Big Boy Sit-ups
- 50 Jump Rope
- 1 mile run
MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 including Buzzsaw and ConQueso downrange from Kansas City
CIRCLE OF TRUST/BOM:
Whatever it is you’re seeking won’t come in the form you’re expecting.
- Haruki Murakami
I think we often think we know what is best for our lives. As a Christian, what the Bible teaches us is that God knows what is best for our lives. In the book of Jeremiah, the Israelites are suffering because of their disobedience and god reminds them of this through Jeremiah.
“For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope. Then you will call upon me and come and pray to me, and I will hear you. You will seek me and find me, when you seek me with all your heart.”
Jeremiah 29:11-13
Let’s remember to seek God because his plan is always better then our own.
MOLESKIN:
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ANNOUNCEMENTS:
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