THE SCENE: Chilly but not freezing
F3 WELCOME & DISCLAIMER: indeed
WARM-O-RAMA:
Feet apart – stretch to the middle, then right, then left. Grady Corn IC x 5. Imperial Walker IC x 5. Tempo Merkin IC x 5. Down Dog 20 count. Neck Rolls x 5 each way. Tempo Squat IC x 5. Mosey to the Smokehouse, grab a CMU, and position yourself on the baseline of the bball court.
THA-THANG:
Ab Circuit – 30 seconds of work; 15 seconds of rest; 4 sets of each exercise; 40 seconds between exercises to run to the opposite end of the court and back before beginning again.
1 – Elbow Plank
2 – Flutter Kick
3 – Freddie Mercury (slow Fred –> foot goes all the way back to the ground between reps for full range of motion through the hip flexor and lower abs)
4 – Dead Bug a.k.a “X-Factors”
CMU Circuit – 20 seconds of work; 10 seconds of rest; 6 sets of each exercise; 40 seconds between exercises to run to the opposite end of the court and back before beginning again.
1 – Curls
2 – Goblet Squat
3 – Overhead Press
4 – Split Squat 3/3 (weighted with back foot on the ground, or un-weighted ‘Bulgarian’ with rear foot on a CMU standing vertical)
5 – Hip to Halo (CMU goes from one hip, across the chest to the opposite shoulder, around the head, and down to the other hip. Next rep is in reverse of that)
6 – ‘Kettlebell’ swings
MARY:
Held plank for a short time
COUNT-OFF & NAME-O-RAMA
11 present and accounted for
CIRCLE OF TRUST/BOM:
Don’t take for granted that Christ has called you to follow him. Think of how powerful of a moment it must have been when Matthew sat down to recount the time that Christ called him, and stood up for him against the haters (Pharisees).
MOLESKIN:
Matthew 9:9-13 and Hosea 6:6
ANNOUNCEMENTS:
The Equalizer shovel-flag will be handed off on [Good] Friday April 15th. Brother Ribbed will be taking over as AOQ, so you’ll want to be there!
