THE SCENE: 49 degrees and foggy
F3 WELCOME & DISCLAIMER: was given to the 13 Hims and four 2.0s that showed up.
WARM-O-RAMA:
10.SSH 10. BBSU. 10 floor wipers 10 tempo merkins
THA-THANG: The PAX each picked a station.. complete the workout, then run a lap around senior center then move to next station
- Rainmaker: 20 little baby arm circle, 10 second hold, 20 side fist clinches, 20 forward arm circle, 10 second could hold, 20 forward fist clinches, 20 overhead arm circle, 10 second count hold, 20 overhead fist clinches,
- Gladiator: 10 Lunges, 4 jumping Lunges, 10 squats, 10 shoulder taps, 10 slow mountain climbers, 4 merkins, 4 commando
- Ninja warrior: 20 jumping Lunges, 20 mountain climbers, 20 jumping Lunges, max pull-ups, max leg raises, 40 burpees with jump knees tuck.
- Ironman: 30 SSH, 20 Squats, 10 cross punch merkins, 10 planks with rotation, 10 elbow plank arm lift, 6 merkins, 12 wall mountain climbers, 12 doorframe rows.
- Super Saiyan: 4 wide grip merkin, 6 merkin, 4 raised leg merkin, 60 punches, 40 turning kicks, 30 high knees, 10 set ups, 10 leg raises, 10 sitting twist.
- Bruce lee abs : 20 reps of American twist, leg raises, crunches, heel touches, modified V-ups, hundreds.
MARY:
Move to the beat. Stop drop roll. Did SSH until you heard stop=plank hold, drop=merkin, roll= roll
Box cutters, Awkward turtles, Flutter kicks.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.
Jeremiah 29:11 NKJV
This hope we have as an anchor of the soul, both sure and steadfast, and which enters the Presence behind the veil,
Hebrews 6:19 NKJV
Now hope does not disappoint, because the love of God has been poured out in our hearts by the Holy Spirit who was given to us.
Romans 5:5 NKJV
Be of good courage, And He shall strengthen your heart, All you who hope in the Lord.
Psalms 31:24 NKJV
Hope deferred makes the heart sick, But when the desire comes, it is a tree of life.
Proverbs 13:12
MOLESKIN:
While living on this earth we will always hope for things… sometimes those things are temporary and others eternal.
- Just remember that God is our living hope.. and is building a place for us to have eternal bliss.. so while we are waiting, remember he gave us his spirit to give us some kind of comfort and keep hope burning.
ANNOUNCEMENTS:
. Q101 On Saturday at the project DM Mathlete
. Hike on Friday DM Slappy
. VQ week Feb 11th