THE SCENE: 64 degrees F, 95% humidity, foggy, dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead hand claps, tempo squats
THA-THANG:
AMRAP
Starting on the grinder perform 15 of each of the following with a CMU:
Thrusters, Floor Press, Russian Swings, Triceps Extensions, Curls,
Bent Rows, Lawn Mowers (each arm), Upright Rows
Run down the Greenway path to the left and stop at each of the 8 light poles leading to the street. Perform the following 8 exercises at light poles 1 through 8:
5 Burpees, 10 Merkins, 15 WWII’s, 20 Dry Docks, 25 Box Cutters, 30 Iron Mikes (single count), 35 SSH’s (single count), 40 LBC’s
Run back up to the grinder and repeat until “Recover” is called.
MARY:
No time allotted for MARY. There was enough ab work in the THA-THANG.
COUNT-OFF & NAME-O-RAMA
6 HIM’s
CIRCLE OF TRUST/BOM:
This is the day the Lord has made, let us rejoice and be glad in it. Too often we ignore these words of wisdom from Psalm 118. We are too busy thinking about tomorrow and where we want to be. Or we are too consumed wanting that next promotion. God has put each and every one of us in this place at this moment. It is our task to make the most of it. It should be our expectation to do the best we can in the here and now. Do it today, and the future will be ready for us. And we will be ready for the future.
MOLESKIN:
Prayers for Drifter and Caroline as they step out in faith on a new adventure, Hammy’s wife Julie as she continues to battle an infection she has had since June.
ANNOUNCEMENTS:
Be sure to read the latest edition of the newsletter from Judge Judy.