THE SCENE: Foggy 49F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in circles
Side shuffle then reverse
High knees
Butt kicks
Tie Fighters X10
Cherry Pickers x3
Side Straddle hop (IC) 4 CT x 10
Quad Stretch
THA-THANG:
Mosey to rock pile
Grab 2 rocks
Butterflies – 60 seconds
Twinkletoes with rocks held out – 60 seconds
Butterflies – 30 seconds
Curb squats – rocks out in front – 60 seconds
Drop the rocks and mosey to the middle school across the street
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Stop halfway for 50 curb dips
—-
Battle Buddy
#1 does line hopping while #2 runs up and down the stairs
Switch, then hold plank for the 6 before we move to the next round
#1 does flutter kicks while #2 runs up and down the stairs
Switch, then then hold plank for the 6 before we move to the next round
#1 does Big Boys while #2 runs up and down the stairs
Switch, then then hold plank for the 6 before we move to the next round
#1 does LBCs while #2 runs up and down the stairs
Switch, then then hold plank for the 6 before we move to the next round
#1 does American Hammers while #2 runs up and down the stairs
Switch, then then hold plank for the 6 before we move to the next round
#1 does a 6” leg lift while #2 runs up and down the stairs
Switch, then then hold plank for the 6
Head back to Catholic – Stop halfway for 50 more curb dips
CMU work on the way back
* AMRAP: CMU bench press, curls, then rows.
Walk back halfway then run at 75% to the flag.
MARY:
Buns of Steel each leg x10-4-count
Word:
COUNT-OFF & NAME-O-RAMA
14 – Baby Boomer, Tailhook, Tuba, Voo Doo, Skid Mark, Caveman, Curry, Betty, Mandolin, Honeydew, Slappy, Mermaid, Anchorman, Shuttlecock
CIRCLE OF TRUST/BOM:
Quote from CS Lewis about God’s work in you. God’s work in you can be painful and not easy. The work shows that he cares. He is 100% holy so he builds a palace worthy of his holiness.
“Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently He starts knocking the house about in a way that hurts abominably and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.”
― C.S. Lewis, Mere Christianity
“Friendship … is born at the moment when one man says to another “What! You too? I thought that no one but myself . . .”
― C.S. Lewis, The Four Loves