THE SCENE: mid-50’s and drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together touch toes 20 seconds; feet apart and touch each – right, left, and middle for 20 seconds each; Grady Corns IC x 10; LBAC IC x 10 each way; mosey to the Shed
THA-THANG:
EV.1 – Tabata-Style extended warmup – 4 exercises, 20 seconds of work, 10 seconds of rest, 4 sets of each exercise before moving to the next, and 30 seconds of recovery time between exercises. Once the tabata was complete we took a run around the baseball field as a preview for what was to come.
1 – Side Straddle Hops
2 – High Knees in place
3 – Front Jacks
4 – Imperial Squat Walkers in place
EV.2 – The Flower Challenge – perform the prescribed exercise for each round, going along with the instructions given within the lyrics of the song “Flower” by Moby. Lap the baseball field and return to the Shed at the end of each round.
Round 1 – Merkins (chest resting on the ground during the “down” phase)
Round 2 – Squats
Round 3 – Leg Raises (laying on your six with feet together, raise legs straight up to perpendicular without bending them, then lower them back down to 6″ off the ground. Heels should never touch the ground during this round)
EV.3 – Mosey back to the AO parking lot for some light pole to light pole laps. Perform each exercise from pole to pole and then back to the start
1 – Sprint
2 – Lunge / Reverse Lunge
3 – Imperial Walker
4 – Bear Crawl / Crawl Bear
MARY:
100 yard dash x 2 – PAX gave it all they had in an all-out jailbreak length-wise across the parking lot (x2) to properly empty the tank
COUNT-OFF & NAME-O-RAMA
8 HIMs
CIRCLE OF TRUST/BOM:
“If we consider the unblushing promises of reward and the staggering nature of the rewards promised in the Gospels, it would seem that our Lord finds our desires not too strong, but too weak. We are half-hearted creatures, fooling about with drink and sex and ambition when infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a slum because he cannot imagine what is meant by the offer of a holiday at the sea. We are far too easily pleased.”
CS Lewis – “The Weight Of Glory”
MOLESKIN:
Don’t take Christ’s sacrifice for granted. Accept the gift and take the holiday at the sea!
Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gently and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light. Matthew 11: 28-30
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.