THE SCENE: around 70 – warm & steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Side straddle hops x 20
- Tempo merkins x 10
- Tempo squats x 10
- Cherry pickers x 5
- this/that stretch
THA-THANG:
- Indian run to base of Matterhorn – last man drops & performs 2 merkins before running to front of line
- Suicide run up the Matterhorn
- 8 cones lined up the hill
- Burpees at each cone increasing by 2 each time: 2,4,6,8….16. Had to stop at 14 due to time.
- Countdown at the pavalon
- Start at top & work your way down the list. Rinse & repeat eliminating the lowest rep exercise each time through the list. Finish each trip down the list by running up the hill to the gate & back.
- 10 wide grip pullups
- 9 thrust merkins
- 8 speed skaters (each leg)
- 7 dips
- 6 box jumps
- 5 decline merkins
- Indian run back to the AO
MARY:
- Box cutters x 25
- Side crunch x 10 (each side)
- Flutter kicks x 25
- American Hammers x 20
- 1 minute plank
COUNT-OFF & NAME-O-RAMA
22: I-Beam, Snitch, Flute Loop, Waxjob, Driftwood, Wagon Wheel, Side Car, La-Z-Boy, Transfer, Smoker, Mayberry, Junk, Wallball, Pusher, Toto, Butters, Trap Door (FNG), Scooter, Bueller, Booger, Ratchet, Bartman
CIRCLE OF TRUST/BOM:
My 11 year-old son is out of town on a trip and called last night with a headache. He was letting it get to him and making a mountain out of a mole hill…he was losing perspective on the situation and getting overwhelmed. Funny thing is, we do this as men all the time. It’s usually not a headache – usually it’s financial stress, work stress, family pressure, health needs. We let these things grow in our minds until we think they are too big to handle. God reminds us in the book of Deuteronomy that he is always with us.
“Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you” Deuteronomy 31:6
This verse is taken from the time of Moses, when he was getting ready to hand the reigns over to Joshua. Moses was reassuring both Joshua and the Israelites that God would take care of them in battle against their enemies. We still have that same promise today. Whatever your circumstance, large or small, God’s answer is still “I will not leave you nor forsake you”. Don’t make mountains out of mole hills – give them over to the Lord in prayer and watch him do the work on your behalf.
MOLESKIN:
ANNOUNCEMENTS:
