THE SCENE: 29F / frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops 20-4 count
5 Merkins
Cherry Pickers: 5
5 Merkins
Tie Fighters
5 Merkins
25 Calf Raises
5 Merkins
THA-THANG:
Mosey to CMU pile
Warmup to the suck!
25 Curls
25 Flutter kicks – 4-count
50 CMU Bench press
50 windshield wipers
Mosey with CMU to the front of campus
10 Squat presses, but do 5 presses at the top before your next squat
-Short mosey loop after each exercise
20 Hello Dolly 4-count
30 CMU rows
40 Alternating CMU Merkins
50 CMU overhead press
60 American Hammers single count
70 LBCs
80 SSH single count
90 CMU Bench Press
100 scissor kicks single count
Return CMUs
50’ CMU drag
Take a lap around campus
Mosey back to AO flag
MARY:
20 Snow Angels, Pickle Pounders – Monkey Humpers 10 x 4 count
COUNT-OFF & NAME-O-RAMA
6 – Mermaid, Anchorman, Pom-Pom, Steam, Dumpster Dive, Baby Boomer,
CIRCLE OF TRUST/BOM:
Psalm 142[a]
A maskil[b] of David. When he was in the cave. A prayer.
1.I cry aloud to the Lord;
I lift up my voice to the Lord for mercy.
2.I pour out before him my complaint;
before him I tell my trouble.
3.When my spirit grows faint within me,
it is you who watch over my way.
In the path where I walk
people have hidden a snare for me.
4.Look and see, there is no one at my right hand;
no one is concerned for me.
I have no refuge;
no one cares for my life.
5.I cry to you, Lord;
I say, “You are my refuge,
my portion in the land of the living.”
6.Listen to my cry,
for I am in desperate need;
rescue me from those who pursue me,
for they are too strong for me.
7.Set me free from my prison,
that I may praise your name.
Then the righteous will gather about me
because of your goodness to me.
So many great words of wisdom in this chapter. It really spoke to me last week. Verse 3 paints a great picture of God always being with us. Verse 4 made me think of F3 and other rich relationships that help me to not feel alone. However when we hit those moments in life God is always there and is the most reliable friend. Verse 6, I love that David admits that he is out numbered and can’t “man” his way out of trouble.
MOLESKIN:
Pray for Pom-Pom’s wife for a healthy pregnancy.