THE SCENE: 73 degrees and breezy
F3 WELCOME & DISCLAIMER
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
10 Baby Arm Circles (Forward and Backwards)
10 4-count mountain climbers
5 froggy merkins
10 tempo squats
10 4-count high knees
5 count motivator
Break into 4 groups and Indian Run to the CMU pile/stairs
1’s and 2’s will grab CMU and go to the starting line
2’s will be performing CMU OH carries chalk line to chalk line (2 blockees at far line) switching sides on the way back
1’s will do CMU thrusters until 2’s complete their OH carries
Switch when carry crew gets back to starting line.
3’s and 4’s will go to stairs
3’s run to the top perform 25 merkins and 25 SSH then head back down
4’s at bottom of stairs 10 shoulder tabs and 10 mountain climber taps until group 3’s returns then switch
Groups will switch at the 6-minute mark
Run Indian (Bernie Indian Run) to F2 parking lot for some small group fellowship
Groups from previous exercises will circle up (6 ft apart) and assume the plank position and one at a time will perform the following exercises while the others plank working their way around the circle. When finished with an exercise all members of the group must run and touch a tree.
10 4 count flutter kicks
5 froggy merkins
10 monkey humpers
10 imperial walkers
**Repeat if group finishes before time/Everyone got about 2 rounds
Mosey to F3 parking lot
Bear crawl width of the parking lot then perform 10 squats
Froggy jump width of the parking lot back then perform 5 BBS
COUNT-OFF & NAME-O-RAMA
16 + 7 for rush (1 FNG but he left before we could give him a name) + 1 observer
CIRCLE OF TRUST/BOM:
”28 And we know that for those who love God all things work together for good, for those who are called according to his purpose.”
We see the greatest example of this in the cross. The most broken and twisted thing imaginable—the murder of the Son of God—became the greatest good thing the world has ever known.
With everything going on and the world seemingly breaking around us, it is hard to see things working out for good but we can trust all of God’s promises. Because of this, we can have hope for the future.
F3 has changed my life over the past 3 months and I had a blast VQing. Thank you all!