F3 Welcome and disclaimer
WARM-O-RAMA:
10 burpees
10 mericans
20 Baby arm circles
Mosey and run in place while explaining stations and exercises
THE THANG:
UF3 Championship of the WORLD!
Split into even groups at 5 stations
All exercises at each station will repeat when completed for 5 mins straight.
1 min Recover walk/mosey to next station.
THE FIGHT
Station 1:
10 mericans
15 side straddle hops 3-count
20 squats
Station 2:
10 burpees
15 clean and press w/CMU
20 straight forward air kicks
Station 3:
10 Turkish get ups with KB
15 flying knees in place
20 curl to overhead press w/CMU while moving side to side
Station 4:
10 line sprints
15 bear crawls
20 goblet squats w/CMU
Station 5:
10 burpees
15 squats
20 3-count punches while moving
THE MEDIA TOUR
Indian Run to “little Everest” 10 count rest
THE PICTURE OP
Run up and do 10 rocky balboas with “belt”
Run around road on top back to the bottom of little Everest.
THE PRESS CONFERENCE
Run up and do 30 second l gore then 10 3 count air punches
Mosey to AO
MARY
15 flutter kicks
10 mericans
Count off/ Name o rama
BOM:
Armor of God
Eph 6:10
“Finally, be strong in the Lord and in his mighty power. Put on the full armor of God, so that you can take your stand against the devil’s schemes. For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, and with your feet fitted with the readiness that comes from the gospel of peace. In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. Take the helmet of salvation and the sword of the Spirit, which is the word of God.”
What was the purpose of the belt in Roman armor?
Everything is held together by the belt.
Protection, starting point for weapons allows for everything to work together.
The Truth…is Jesus, the Bible. The word is what all things should be based on.