THE SCENE: 32, cold & clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC x 20
- Merkins IC x 6
- Tempo Squats IC x 10
- This/that stretch
- Good morning stretch
THA-THANG:
- Reverse Ladder
- Do the following exercises in descending order. Once you’re finished box jump up the concrete bleachers & run to the top of the hill. Rinse & repeat eliminating the lowest number exercise until you’re left with only calf raises.
- 15 calf raises
- 14 superman swims
- 13 decline merkins
- 12 squats
- 11 American hammers (4 ct)
- 10 thrust merkins
- 9 reverse lunge (each leg)
- 8 box cutters
- 7 burpees
- 6 squat jumps
- 5 side crunch (each side)
- 4 incline merkins
- 3 iron mikes (4 ct)
- 2 big boy situps
- 1 ultimate merkin
- Do the following exercises in descending order. Once you’re finished box jump up the concrete bleachers & run to the top of the hill. Rinse & repeat eliminating the lowest number exercise until you’re left with only calf raises.
- Paula Abdul (2 steps forward, 1 step back)
- Line up in parking lot.
- Bear crawl 2 parking spaces forward, do 10 Carolina dry docks
- Crawl bear 1 parking space backward, do 10 Carolina dry docks
- rinse/repeat until you get to the basketball goal
- audible was quickly called and we backed it down to 5 CDD each time….shoulders were on fire!
MARY:
No mary today….plenty of ab work throughout the main workout.
COUNT-OFF & NAME-O-RAMA
13 PAX: Mayberry, Choir Boy, I-Beam, Booger, Toto, Swirlie, Shooter, Showcase, La-Z-Boy, Tank, Junk, Mr Clean, Bartman
CIRCLE OF TRUST/BOM:
I recently heard something on the radio that absolutely pierced my heart. The speaker asked the following question: If God answered every one of the prayers you’ve prayed over the past few months and gave you everything you’ve asked for, who’s life would be changed other than your own? That hit me hard because I can be extremely selfish in my prayer life and focus on only myself and my problems. As a Christian man I need to be more intentional about praying for Gods will in other people’s lives. Who are you praying for intentionally? Your wife? Your kids? Your boss? Co-workers? Missionaries? When you pray is there a selfish motive behind what you’re asking for? Christ tells us to pray for His will to be done. My goal is to remember that when I come before the Lord in prayer. Also to remember who I’m talking to and that there is a much bigger world out there that needs a loving savior the same as I do.
MOLESKIN:
Paula Abdul may have become the most hated woman on the planet this morning. She really brought out the mumblechatter!
ANNOUNCEMENTS:
3rd F event at the Outlook