THE SCENE: a great day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Cherry Pickers (IC) 4 CT X 10
- Morrocan Night Club (IC) X 10
- Baby Arm Circles (forwards) & Michael Phelps (OYO)
- Baby Arm Circles (backwards) & Michael Phelps (OYO)
- Windmills (IC) X 10
- 5 burpees (OYO)
- 10 Tempo Squats (IC)
- 25 Side Straddle Hops
- 50 Calf Raises
- Sprints
- Mosey
THA-THANG:
Under Construction
- AMRAP overhead press w/ CMU while partner does sprints; switch
- AMRAP curls w/ CMU while partner does sprints; switch
- AMRAP tricep extensions w/ CMU while partner does sprints; switch
- AMRAP bentover rows w/ CMU while partner does sprints; switch
- AMRAP squats while partner does sprints; switch
- AMRAP big boy sit-ups while partner does sprints: switch
- AMRAP burpees while partner does sprints; switch
- Rinse and repeat for 30 minutes
- Mosey
MARY:
- Flutterkicks
- Side Crunches (X each side)
- Big Boy Sit-ups
COUNT-OFF & NAME-O-RAMA
Archie, Creamsicle, Erector, Guano, Gump, Judge Judy, Kenjo, Rocket, Snaggletooth, Spotter, Waxjob & Booster
CIRCLE OF TRUST/BOM:
Just like the parking lot at JUCO that will be under construction the next 18 months, we are under construction in our lives every day. Being under construction isn’t just the physical construction like me losing 40 pounds in the last couple of years. Our spiritual construction is critical to our development as a HIM. Some days, I do a decent jobs but most I do not. That’s why it’s so important in F3 to lead, support, encourage, listen, etc. each other.
Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies. – 1 Corinthians 6:19-20
Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. – Romans 12:1
So whether you eat or drink or whatever you do, do it all for the glory of God. – 1 Corinthians 10:31
…but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. – Isaiah 40:31
For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. – 1 Timothy 4:8
I can do all this through him who gives me strength. – Philippians 4:13
ANNOUNCEMENTS:
- Hardship Hill is coming up this weekend
- Sign up to Q
- We will probably have a convergence at the Asylum on Monday, May 27th for Memorial Day