THE SCENE: Phone said 59* and lots of rain, definitely warm for January
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up started in 11th Street Parking Garage, which is where we stayed for duration. Lots of rain, plenty of lightning too…
Merkins
Squat and reach
Grady corns
Imperial Walkers
SSH
THA-THANG:
Mosey up the ramp to the fourth level of the parking garage (the bottom floor is 3? Haven’t figured that out yet). Routine is the BOMBS Escalator, the Bombscelator? Anyhow, BOMBS done escalator style. Start with B, run the length of the garage and back. B O, run. So on and so on.
- Burpees x10
- OH Claps x20
- Merkins x20
- BBSUs x20
- Squats x40
Quick 10 count and mosey on, up another level to the fifth level of the parking garage. More chalk on the ground, this time just straight through the list for two rounds:
- Monkey humpers x10
- Squats x10
- J-Los x10
- Burps x10 (not burpees, just the foot thruster part)
- Run a lap of the garage
Again rinse and repeat for two rounds. Another quick 10 count, then run a half lap of the garage to get to the north stairwell. There we did three sets of calf raises on the stairs, 15 reps per set. First set regular, second set toes in, third set toes out for calf raises. Then Oompa Loompa down the stairs to the bottom (squat each step taken).
MARY:
Flutter kicks
Hello Dolly
Flutter kicks
(There was a lot more in this same sequence but ran out of time, thank goodness)
COUNT-OFF & NAME-O-RAMA
5 Strong: Walrus, Cornhole, Huffy, Swanson, Abort
CIRCLE OF TRUST/BOM:
I’ve just struggled this week in getting out in the gloom. My M has been struggling with fear at night. Her grandmother’s apartment burned on Saturday (she made it out, but lost everything) and now she is terrified that our house will burn down while we sleep. We’ve been unplugging almost everything we can before going to bed. This is something that I really struggle with. My reaction is to want to “fix” a problem, but this is not something I can really fix. I just have to be supportive and help her move past her fears. Huffy really brought it home, giving us Psalm 56:3 “When I am afraid, I put my trust in you” and added that every day our Lord challenges us to allow our faith to overcome.
MOLESKIN:
Prayers for Huffy, who had a skiing accident that has his shoulder in bad shape (yet he still makes it out to workouts, like a beast), prayers for Walrus who is trying to improve his marriage and working on things with his M, praise and prayers that Swanson had great news at the doctor