3S2T

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.

F3 Lehigh Valley