THE SCENE: Slight Overcast 54 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 20 Side-to-side squats
- Practice round of the Crabby Bear
THA-THANG:
30 Min A.m.r.a.p. (5:40-6:10) of Light Pole Loop around parking lot. Seven Light pole stations each with choice of two exercises. 50 reps of either exercise (single counts).
To get to each light pole alternate between bear crawling and crab walking.
Light Pole Station Exercises:
- Crunches or Empirial Walkers
- V-Ups or On Back Legs up Side to side arches
- Cross Toe Touches or On back lets up and out
- Russian Twists or Plank Knees to Elbows.
- Supermans or Vert Scissor Kicks
- Bicycles or On Side Plank side raises.
- Heel Touches or Horz Scissor Kicks
After seven light poles reached, climb the hill to the guard rail and to 5 reverse incline push ups and 5 incline push-ups. Hit the Light Pole with a “I own you Crabby Bear Gut” and round number.
COUNT-OFF & NAME-O-RAMA
7 PAX, Booster, Snaggletooth, Scrum, Neutron, Waxjob, Toto, Trolley,
CIRCLE OF TRUST/BOM:
Be gentle and loving — Don’t be crabby or a bear!!
Galations 5:13-26
13 For you were called to freedom, brethren; only do not turn your freedom into an opportunity for the flesh, but through love serve one another. 14 For the whole Law is fulfilled in one word, in the statement, “You shall love your neighbor as yourself.”15 But if you bite and devour one another, take care that you are not consumed by one another.
16 But I say, walk by the Spirit, and you will not carry out the desire of the flesh.17 For the flesh [g]sets its desire against the Spirit, and the Spirit against the flesh; for these are in opposition to one another, so that you may not do the things that you [h]please. 18 But if you are led by the Spirit, you are not under the Law. 19 Now the deeds of the flesh are evident, which are: [i]immorality, impurity, sensuality,20 idolatry, sorcery, enmities, strife, jealousy, outbursts of anger, disputes, dissensions, [j]factions, 21 envying, drunkenness, carousing, and things like these, of which I forewarn you, just as I have forewarned you, that those who practice such things will not inherit the kingdom of God. 22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. 24 Now those who [k]belong to Christ Jesus have crucified the flesh with its passions and desires.
25 If we live by the Spirit, let us also [l]walk by the Spirit. 26 Let us not become boastful, challenging one another, envying one another.
MOLESKIN:
Trying to work off the big easter feasts from our guts. We completed almost two rounds.