THE SCENE: Cool and damp with mostly clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20; Windmills IC x 10; mosey to the Splash Pad
THA-THANG:
EV.1 – 7 minute EMOM – perform 10 reps of the following, every minute on the minute
– High Stepper (2=1)
– Air Squat
– Imperial Walker (2=1)
EV.2 – CMU Tabata at the basketball court
20 seconds on, 10 seconds off, 6 sets per exercise, 30 seconds reset between exercises
1 – Dead Lift —> Straight Arm Front Raise
2 – Halo
3 – Curl
4 – Leg Hammer
5 – Press Jack
6 – Lateral Toe Tap
7 – Goblet Squat
8 – Overhead Press
MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
17 strong
CIRCLE OF TRUST/BOM:
There is no such thing as a legislative or political solution to a spiritual problem. In America we have a spiritual problem, and as Christians we are called to treat such a problem introspectively rather than with finger pointing and blame.
2 Chronicles 7:14 – If my people who are called by my name humble themselves, and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.
ANNOUNCEMENTS:
– Rampart AO (Kingston) official launch on Memorial Day at 0530 at Fort Southwest Point Park
– F3 Knoxville convergence on July 2 at JUCO
– 45 Minute channel on Slack – make the commitment to 45 minutes of exercise every day, and submit to accountability of iron sharpening iron. Message myself or Judge Judy to join.