THE SCENE: Near 60 but dodged the rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 Count), Cherry Pickers x 4 (4 Count), Mountain Climbers x 15 (4 Count)
THA-THANG:
- 4 evenly spaced cones or lines ~10 yards/30 feet apart
The Workout:
- Part 1: RUN
- 10 minute timer
- Start the timer, then…
- Run from Line 1 to Line 2 (~10 yards) and back to Line 1
- Run from Line 1 to Line 3 (~20 yards) and back to Line 1
- Run from Line 1 to Line 4 (~30 yards) and back to Line 1
- That is 1 rep
- Rinse and repeat as many times as you can in the 10 minutesds.
1 minute rest
- Part 2: AMRAP
- 3×2 minutes timer
- Count the total number of reps (cumulative, not individual)
- Start the timer, then…
- 2 minutes AMRAP SSH
- (no rest)
- 2 minutes AMRAP High Knees (count 1 leg)
- (no rest)
- 2 minutes AMRAP mountain climbers (count 1 leg)
3 MINUTES REST AND RECORD 1st ROUND # OF REPS
Now…REPEAT the full routine – starting over with your rep count
CIRCLE OF TRUST/BOM:
Luke 10:38 Now as they were traveling along, He entered a village; and a woman named Martha welcomed Him into her home. 39 She had a sister called Mary, who was seated at the Lord’s feet, listening to His word. 40 But Martha was distracted with [q]all her preparations; and she came up to Him and said, “Lord, do You not care that my sister has left me to do all the serving alone? Then tell her to help me.” 41 But the Lord answered and said to her, “Martha, Martha, you are worried and bothered about so many things; 42 but only one thing is necessary, for Mary has chosen the good part, which shall not be taken away from her.”
No matter how busy you think you are, there is only one thing you must do on any given day – grow closer to God. Even if a man gained the whole world but forfeit his soul, he has gained nothing. Grow first thing in the day and then again throughout the day because only one thing is necessary. Give the rest of your life the leftovers.