THE SCENE: low 70’s I think….didn’t check. It felt good for a mid-August morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x 20
- Cherry pickers x 5
- This/that stretch
- Squats x 10
- Tempo Merkin x 10
- 5 Burpees OYO
THA-THANG:
- One lap around the boat dock parking lot. Stop at each light pole for 5 Thrusters as you mosey.
- At the other end of the lot – DORA work.
- Partner A starts at one end of the lot and runs to the 2nd light pole. Do 2 Burpees at the halfway mark each way (coming and going). While Partner A is running, Partner B is doing reps of the following. Switch when the running partner gets back.
- 100 Plankjacks (4ct)
- 100 Shoulder Taps (4ct)
- 100 Spread Eagle Merkins
- 100 Raised Arm Big Boy Situps
- Partner A starts at one end of the lot and runs to the 2nd light pole. Do 2 Burpees at the halfway mark each way (coming and going). While Partner A is running, Partner B is doing reps of the following. Switch when the running partner gets back.
- Run back around the parking lot the way we came from. This time stop at each light pole for 5 Squats as you go.
- Indian Run back to the AO.
MARY:
- Roll up, V up x 10
- Hello Dolly x 25
- Ring of Fire leg press x 2 rounds
- Spread Eagle Merkin x 10
COUNT-OFF & NAME-O-RAMA
17 total: Junk, Mayberry, Frosty, Booger, Barn Door, Barnacle, Shooter, I-Beam, Waxjob, Snitch, High Heels, Wall Ball, Bowflex, Wagon Wheel, Scooter, Sparky, Bartman
CIRCLE OF TRUST/BOM:
Today was a core workout…in keeping with that theme, I though I’d talk about what’s at my core.
My core starts at Romans 3:23 where the Bible tells us that everyone has sinned and fallen short of the glory (or perfection) of God. Later on in the 6th chapter of Romans we are told that the wages of sin (the penalty of sin) is death. Pretty gloomy stuff, but it all gets turned on its head with the life/death/resurrection of Jesus. Jesus came to this earth, lived a perfect life and died in your place to take the penalty of your sin for you. Romans 10:9 tells us that if you confess with your mouth that Jesus is Lord and believe in your heart, that you will be saved. It’s the gospel in less than 30 seconds. That is what’s at my core…what’s at yours? If you aren’t sure, I encourage you to reach out with questions. I’d love to tell you more over a cup of coffee sometime.
MOLESKIN:
ANNOUNCEMENTS:
Guardians for Garrett kickball tournament this weekend
Truckin’ to the Pound
F3 Olympic weekend