THE SCENE: Calm, hazy, mid 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• Baby arm circles Forward X 10 (4 CT)
• Baby arm circles Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad stretches x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Pushups x 10 IC (3 CT)
• Cherry Picker x 10 IC
• Big boy sit-ups x 10 OYO
THA-THANG:
Wagon Wheel:
Six cones set up in a large circle with one in the middle. Start in the center, bear crawl to the edge, do 20X Carolina Dry Docks, Crab Walk back to center, move one spoke clockwise, repeat by alternating Carolina Dry Docks and Squats for each perimeter cone. Complete two revolutions.
Mosey to sophomore hill – form single file line and toss a soccer ball overhead to the guy behind you. Once the ball reaches the end guy run to the front of the line and repeat.
Sophomore hill:
7’s – Iron Mikes and Monkey Humpers.
Mosey back to AO – repeat soccer ball line.
MARY:
Hello Dolly IC 4 CT
Flutter Kicks IC 4 CT
Side Crunches IC (left & right sides)
CIRCLE OF TRUST/BOM:
Over the weekend I was stung by a wasp that had built it’s nest under a table that I had already moved several times that day. After further inspection of my deck I found an additional 4 nests in various places very close to where my family and I regularly hang out. It was a reminder that danger is always lurking just beneath the surface, therefore, it’s important to always be on guard.
John 10:7-10 NASB
So Jesus said to them again, “Truly, truly, I say to you, I am the door of the sheep. All who came before Me are thieves and robbers, but the sheep did not hear them. I am the door; if anyone enters through Me, he will be saved, and will go in and out and find pasture. The thief comes only to steal and kill and destroy; I came that they may have life, and have it abundantly.