THE SCENE: 60 degrees and perfect weather to train
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
30 SSH
Warmup/Orientation loop
THA-THANG:
Run across parking lot. Do 2 Burpees every line (roughly 10 lines)
50 squats
Lunge back
50 squats
run up baby hill and around the loop
repeat 2-3 times.
MARY:
Plank 30 seconds
Elbow Plank 30 seconds
Left plank 30 seconds
Right plank 30 seconds
Back extensions 10 IC
Leg lifts 10 IC
Mountain climbers 10
Repeat 3-4 times
20 Merkins OYO
50 Squats OYO
???? Can’t remember the last exercise until time
COUNT-OFF & NAME-O-RAMA
35 Strong men
CIRCLE OF TRUST/BOM:
It’s hard to believe God is there in the middle of the valley. It’s easier to believe it when I am on the mountain top. But the truth is that God is with us on the mountain top and in the valley. Even though I don’t feel or see or experience God walking with me – it doesn’t mean He isn’t there. I have to hold fast to that anchor when I get overwhelmed. That’s my challenge to myself and to you: Believe He is there even if it seems that He isn’t.
MOLESKIN:
ANNOUNCEMENTS
I’m preparing a swim lesson plan for those who are interested in learning to swim. It will be free of charge to the men of F3. Contact me on GroupMe if you are interested.