THE SCENE: Upper 50s & humid
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, Spider Merkins, Rockettes, Rocky Balboas, Sprint, Karaoke, X-Factors, Man-Makers & Lateral Hot Potato
THA-THANG:
Catch Me if You Can BLIMPS at Circus Maximus
- Partner Bernies Up Grade with Coupon & Rifle Carries Coupon Down Grade
Teams complete one (1) loop repeating exercises until back at start line:
– Bearpees (5)
– Lt. Dan’s (10)
– Imperial Squat Walkers (15 – 4 Count)
– Merkins (20)
– Plank Jacks (25)
– Squat Thrusters w/ Coupon (30)*
* Partner Run Switches to Super Mario Brothers
SAWDUST at the PAV-LOV
– Step-Ups (20)
– American Hammers (20 – 4 Count)
– Windmills (20 – 4 Count)
– Decline Merkins (20)
– Upright Row w/ Coupon (20)
– Sumo Squats (20 – 4 Count)
– Table Rows (20)
* Run a Lap Around the AO – Rinse & Repeat
MARY:
ATMs & a good leg stretch
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Q celebrating birthday and wanted to reviewed Ezekiel 22:30. The context is the Sins of Israel, but the verse mentions the Lord “searching for a man among them who would build up the wall and stand in the gap…”. The text is directed at the Wrath of God, however the words struck me with vision 180 degrees as to what we should be in this life. F3 has been an example for me of good men who are brothers and lock shields to stand in the gap to keep evil at bay and look to God to guide our thoughts, our words, our steps and our hands to further His Will.
ANNOUNCEMENTS:
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