THE SCENE: 45* and crisp, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles, forward and reverse, 10x IC
Imperial walkers 10x IC
SSH 30x IC
Merkins on 4 ct, 12x IC
Prisoner tempo squats 10x IC
THA-THANG:
Mosey across the street to the Steamboat parking lot, circle up for 20 merkins. Recover and mosey back across the street behind Powell Station park, circle up in lower lot for 20 merkins. Each PAX finds a rock to tote around for the next little bit. Retrace our route back to Steamboat parking lot, circle up for 20 merkins. Mosey back to school parking lot. 10 count.
5 cones are lined up across parking lot. PAX instructed to duck walk with rock held in at chest to first cone, then place cone on the ground and perform 5 burps. Pick up rock, duck walk to next cone with rock held straight out in front (arms extended). Rock down and do 5 burps. Continue duck walk to each cone, alternating between holding rock in at chest and holding rock straight out arms extended between cones. Each cone do 5 burps. Once finished at last cone, sprint back to start with rock, plank and wait for the 6 to complete. Recover and 10 count, repeato for a total of 3 rounds through.
Pick up pet rock and mosey back over to Powell Station park and partner up. Dora style, partner 1 performs rock PT while partner 2 runs a lap around the pavilion and playground. Partner 2 stops at the pavilion for 10 merkins before finishing run and relieving partner one. Flapjack, each pair performs 100 reps of exercises:
- Rock curls
- Tricep extension
- Goblet squats
- Front hold shoulder lifts
- BBS with rock pressed over chest
Once complete, switch partners and run through the same exercises. This time, partner performing rock PT does AMRAP until partner 2 finishes run. Flapjack, then move to next exercise. Recover and 10 count.
Mosey back to lower lot to return rocks, then mosey back to AO for Mary.
MARY:
Box cutters x20 IC
Extended boat/canoe (I’d planned ATM’s but was worn out, so I extended boat/canoe til time was up).
COUNT-OFF & NAME-O-RAMA
8 Strong – Tractor, Herbie, Wood Tick, Natty, Mr. Wedgie, Charmin, A-Rod, Abort
CIRCLE OF TRUST/BOM:
Expanding on word I had from BB a few weeks back (the same boiling water that softens the potato hardens the egg). From the book of James: “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything. If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you. But when you ask, you must believe and not doubt, because the one who doubts is like a wave of the sea, blown and tossed by the wind….Blessed is the one who perseveres under trial because having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”
MOLESKIN:
Continue to pray for Charmin’s friend John, who has been diagnosed with cancer. Also pray for Natty’s friend who had a family member take his own life.