THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grady Corns; Rockettes; Tempo Squats; Little Baby Arm Circles; 15 Merkins; Mosey to Rock Pile – the long way
THA-THANG:
1 – At Rock Pile (sets of 20 > 15 > 10 > 5)
- Curl to Overhead Press
- American Hammer (each rotation counts)
- Squat Thruster
2 – Bear Crawl uphill to the tree line past the Bath House, then job to the half-moon sidewalk
- 10 reverse crunches
- 10 Iron Mike (5/5)
3 – Jog to Bath House
4 – Jog around Bermuda Triangle and back to Rock Pile
- 1 Body Builder
- Pick up rock and start again from the top with the next descending rep count
* repeat 1 through 4 until the round beginning with 5 reps at Rock Pile is complete, then finish with the Six and mosey to the Splash Pad
5 – 8 Minute Abs
6 – 20 slow Merkins
7 – Mosey to the track and jog 1.5 laps, finishing at the AO
MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
7 – School Zone, Aladdin, Snitch, Choir Boy, Proton, Stripped, Trunk
CIRCLE OF TRUST/BOM:
Psalm 143:8 – Let the morning bring me word of your unfailing love, for I have put my trust in you. Show me that way I should go, for to you I lift up my soul.
MOLESKIN:
I failed to mention this while catching my breath and delivering the BOM, but I came across this verse while reading a devotional called Swing Thoughts which applies golf lingo to Christian life. The book was talking about the benefit of warming up with a bucket of balls, and equated a routine of closeness with the Lord with a warm up for whatever life might throw at you. We do that at F3. By the time most of the city wakes up we’ve already risen, grinded, laughed, joked, shared, and prayed. We’ve hit our bucket of balls and are more ready for the “round” than we would have been otherwise. Never skip warm up.
ANNOUNCEMENTS:
Coffee-teria all week next week. Be there.
