WARM-O-RAMA
10 IC SSH
10 IC MC
10 IC Cotton Pickers
10 IC Squats
Genesis 28:12
He had a dream, and behold, a ladder was set on the earth with its top reaching to heaven; and behold, the angels of God were ascending and descending on it.
Merican ladder:
- 100m run immediately followed by 10 IC ‘Mericans 10 count
- 100m run immediately followed by 9 IC ‘Mericans 10 count
- keep going down to 1 'Merican (total of 110 'Mericans)
Acts 3:8
and he sprang to his feet, stood up, and began to walk. Then he went with them into the Temple, walking, jumping, and praising God.
- Bleacher hops up
- Burpees down
- Decline plank for the six
- Repeato X 2
Job 21:11
They let their little ones run around like lambs; their children skip about,
Isaiah 40:31
Yet those who wait for the LORD Will gain new strength; They will mount up with wings like eagles, They will run and not get tired, They will walk and not become weary.
- Skip (yup skip) 100 yds
- Run 100 yds
- Skip 100 yds
- Run 100yds
Head to the pull-up bar
2 Samuel 22:35
"He trains my hands for battle, So that my arms can bend a bow of bronze.
- 10 x Pull ups (assists as necessary)
- Those waiting for the bar do plankjacks
- Repeato
?Head down to the blocks
Micah 7: 11
When the time comes for rebuilding your walls, that time will surely be extended.
- Block transfer – each person grab 2 blocks. Carry one block to other end of field and build the “wall”. Go back and get your other block and finish building and head back to the start. Once complete, dismantle the wall bring your blocks back one at a time
- Build it again.
Genesis 3:14
The LORD God said to the serpent, "Because you have done this, cursed are you more than all cattle, And more than every beast of the field; On your belly you will go, And dust you will eat All the days of your life.
- On your belly – no legs, crawl across the field to tear down the wall. #Mutiny (even the Q mutiny'd on this one – dumb idea)
On your feet
- Tear it down again and put the blocks away
Back to the launch pad for Mary
6 MOM
10 IC Sandy V
10 IC LBC
10 IC Dr W
REFLECTION:
Acts 20:35
In everything I did, I showed you that by this kind of hard work we must help the weak, remembering the words the Lord Jesus himself said: ‘It is more blessed to give than to receive.’
MOLESKIN:
– Beautiful weather for the workout. Grass was a litte wet though
– Q was expecting more of a turnout including some out-of-town guests but, alas…
– Nice SVU representation today
– As always, it's an honor to be given the chance to lead and a privilege just to be a part of this thing we call F3.