THE SCENE: Cold and clear. ~24 degrees with a slight breeze and ice on the mosey trail
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together – touch toes 20-count; feet apart – right, middle, left 20-count each; Grady Corns IC x 5; LBAC IC x 5 (each way); Cuckoo Clock (forward neck extension) x 10; Neck Rolls x 5 (each way); Tempo Merkin IC x 5; Down Dog 20-count; Tempo Squat IC x 5
Warm-Up Tabata – (20 seconds work / 10 seconds rest) x 3 sets for each exercise; 20 seconds rest between exercises
(1) Side Saddle Hop (2) High Knees in place (3) Front Jacks (4) Jump Squat
THA-THANG:
EV1 – Toughness Tour: move from one parking lot to the next, completing the prescribed exercises and movements at each. 50 yard sprint before each exercise; 50 yard Bernie after each exercise.
Parking Lot order – Lower Watt –> Harrison –> Upper Watt
Exercises –
(1) Bobby Hurley x 10
(2) Merkins x 20
(3) Leg Levers x 20
(4) High Plank Alt Leg Raises x 30
EV2 – Bath House burpees and inverted rows – 20 of each OYO
EV3 – Bleacher Circuit – Complete all exercises without rest, then move over for the next group. All PAX performed 5+ circuits
(1) Box Jump to top of bleachers
(2) Alt Reverse Step Down to bottom
(3) Straight-legged Dips x 6
(4) Iron Mikes x 6 (single count)
EV4 – Mosey to Upper Field for burpee 5’s, moving from one sideline to the other between sets
ex – 1 burpee here –> 4 there; 2 here –> 3 there; 3 here –> 2 there; 4 here –> 1 there
MARY:
Fellowship Mosey then breaking into a Slowsey back to the AO to arrive on time
COUNT-OFF & NAME-O-RAMA
19, including FN2.0 (Nitro).
Submarine, Tailpipe, Gibbler, Van Wilder, Doubtfire, Brick, Gridiron, Dewey, Frosty, Earmuffs, Waxjob, Cosmo, Biscuits, Butters, Mayberry, Ratchet, Trunk
Not tagged in this post – Van Wilder, Dewey (2.0); Master Builder (2.0)
CIRCLE OF TRUST/BOM:
A prayer to make the passage about the armor of God applicable in our lives:
Lord, I put on the belt of truth. I choose a lifestyle of honesty and integrity. Show me the truths I so desperately need today. Expose the lies I’m not even aware that I’m believing. And yes, Lord, I wear your righteousness today against all condemnation and corruption. Fit me with your holiness and purity – defend me from all assaults against my heart. I do choose to live for the gospel at an moment. Show me where the larger story is unfolding and keep me from being so lax that I think the most important thing today is the soap operas of this world. Jesus, I lift against every lie and every assault the confidence that you are good, and that you have good in store for me. Nothing is coming today that can overcome me because you are with me. Thank you, Lord, for my salvation. I receive it in a new and fresh way from you and I declare that nothing can separate me now from the love of Christ and the place I shall ever have in your kingdom. Holy Spirit, show me specifically today the truths of the Word of God that I will need to counter the assaults and snares of the enemy. Bring them to mind throughout the day. Finally, Holy Spirit, I agree to walk in step with you in everything – in all prayer as my spirit communes with you throughout the day.
MOLESKIN:
Ephesians 6: 13-18
ANNOUNCEMENTS:
CSAUP coming up at Asylum on 2/26, 6:30a – 8:30a with food to follow. Several service opportunities posted on Slack. Check the service channel.