Warm Up:
-Chill Cuts – 5 Core Principals, F3 Mission Statement
-Arm Circles/Circle Arms (x10 IC each)
Hockey Stuff…Since the Flyers won in an epic overtime, and play the first game of the second round tonight!
-Bulgarian Split Squats (x5 IC Each Leg)
-Squats (x10 IC)
-Mountain Climbers (x20 IC)
The Thang:
Time to put down the Mint Julep’s and start the Kentucky Derby!
Move to the intersection, and line up across the street…
Countdown Commences…3, 2, 1…
-Sprint approx. 150 yds. down the street.
-Bonnie Blairs (x5 IC)
-Copperhead Squats (x10 IC)
-Merkins (x15 SC)
-Gas Pumpers (x20 SC)
Run to stop sign, repeat all 4 exercises…
Run to next corner, repeat all 4 exercises…
Run to Trojan’s driveway, and give the coffee sippin’, porch sittin’ Trojan the proper F3 salute!
-Monkey Humpers (x10 IC)
Run back to start…
Line up again, commence countdown…3, 2, 1…
-Sprint approx.. 150 yds.
-Burpees (x5 SC)
-Carolina Dry Docks (x10 SC)
-Squats (x15 SC)
-Flutter Kicks (x20 IC)
Run to stop sign, repeat all 4 exercises…
Run to next corner, repeat all 4 exercises…wave to Red Card and his mom as they drove by…
Run to Trojan’s house, and properly salute him again…
-Monkey Humpers (x10 IC)
-Run back to large pavilion
2 Minutes of Mary…
-Low Plank (Chill Cuts) for 2 minutes to the song “My Old Kentucky Home”
-3 Burpees because Caterpillar couldn’t keep proper plank form, and was talking too much through the song.
COT
Announcements:
-Making the switch to Slack is happening!
-PA Convergence…sign up!
Prayer requests for Big Blue and his recovery with his thumb, Jr. Asparagrus’ Brother recovering from surgery, Chumbawumba and his mental health, and coming to the last few weeks of the school year. Prayers for a friend of mine, his name is Steve, who just lost his dad yesterday. Praise for my M and I getting baptized tomorrow.
We circled around Chumbawamba, laid hands on him, and Double Mint prayed a prayer of grace and peace over him. Great time of fellowship this morning, and good Q Source Discussion. We discussed fatherhood, relating to our kids, and how hard that can be sometimes. The long term vision we need to have when it comes to relationship with our kids. Great to have a few guys with us from Lehigh Valley! Thanks for joining us in the (not so gloomy) gloom this morning! Beautiful morning to be out in our Lord’s creation.
Thanks for following my lead, and keeping an eye out for cars, as we did all these exercises in the middle of the street! Thanks Payload for the ideas! If you didn’t like the WO, blame Payload!
~Bunyan out