THE SCENE: dark, cloudy and steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Mercins, 9 side straddled hop, 8 good mornings. 7 willy maze. 6 Chattanooga cherry pickers. 5 Knoxville cherry pickers. 2 thread the needle
THA-THANG: Death run with person in the back of the line does a burpee trunk jump to the front.. headed to the pool wall
Insert information about the workout. Alternated workout core then mercins
- 20 flutterkicks/5 divebomb mercin, 5 diamond Marcin and 10 regular mercin
- 19 heels to heaven/ repeat Mercins
- 18 little boy crunches/ repeat Mercins
- 17 Big boy crunches/ repeat mercins
- 16 Big boy situps with leg extensions/ repeat Mercins
- 15 Big boy situps butterfly position / repeat Mercins
- Mossy to playground. For 23 pullups
- 20 bicycle/10 knee to elbow bicycle/10 elbow to knee bicycle
- Mossy to the stage to finish 2 minute of plank hold 30 seconds rep./ 15 plank punches/15 plank rocks
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Colossians 3:19 Husbands, love your wives, and be not bitter against them.
We as husbands need to love our wives with the same intensity that God loves you and not be bitter.
- Love her with unconditional love (Rom. 5:8)
- Love her with unquestioned love (John 3:16)
- Love her with an unselfish love (Eph 5:25)
- Lover her with an uninterrupted love (Rom 8:38-39)
- Love her with an unending love (John 13:1)
This comes from the book “Turn away wrath: meditation to control anger & bitterness”-by rand hummel