Beautiful morning after the storm. Sunrise and full moon at the same time.
Dislaimer.
Warm-up: IC – imperial walkers, toy soldiers, grass pickers, Abe Vigodas, side lunge, huggy bears.
Mosey to front of church – side shuffle, butt kickers, high knees, touch the ground, karaoke, backwards jog, and skipping.
The Thang: Speed: – 6 hill sprints. Mosey to pull-up station. Strength; 4 sets of 3 pull-ups with low plank between sets. Mosey to back parking lot. Stamina: 4 corners. 10 corner – Burpees, squats, and Bonnie Blairs. 20 corner – shoulders press, curls, back rows. chest flys. 30 corner – LBC’s, pickle pushers, wife pleasers, Freddie Mercuries. 40 corner – jump rope for 40 seconds.
Mental and physical toughness. Discussion about how F3’s objective is preparedness, not fitness. Fitness is one component of “getting right,” not the primary objective.
COT: announcements and prayer requests.