WARMUP
20 IC Side Straddle Hops
Stretch right-over-left, left-over-right
20 IC Mountain Climbers
10 IC Merkins
Mosey down around the flagpole and back up around to the tennis courts (1/3 mile). Plank for the six.
THE THANG
Interval Circuit (approximately 180 yds):
Along the back stretch of the tennis courts, perform the listed exercise (60 yds)
Mosey the next two segments (90 yds)
Walk back to the start (30 yds)
Lap 1: Sprint
Lap 2: Karaoke Right
Lap 3: Karaoke Left
Lap 4: Bear Crawl
Lap 5: Lunge Walk
Repeato until Q says stop (most got in 4-5 circuits, maybe even 6 for a few)
Mosey back to the launchpad
6 MINUTES…errr…SECONDS of Mary
1 IC Dr W
REFLECTION
1 Samuel 14:41-50
41 Meanwhile, the Philistine, with his shield bearer in front of him, kept coming closer to David. 42 He looked David over and saw that he was little more than a boy, glowing with health and handsome, and he despised him. 43 He said to David, “Am I a dog, that you come at me with sticks?” And the Philistine cursed David by his gods. 44 “Come here,” he said, “and I’ll give your flesh to the birds and the wild animals!”
45 David said to the Philistine, “You come against me with sword and spear and javelin, but I come against you in the name of the Lord Almighty, the God of the armies of Israel, whom you have defied. 46 This day the Lord will deliver you into my hands, and I’ll strike you down and cut off your head. This very day I will give the carcasses of the Philistine army to the birds and the wild animals, and the whole world will know that there is a God in Israel. 47 All those gathered here will know that it is not by sword or spear that the Lord saves; for the battle is the Lord’s, and he will give all of you into our hands.”
48 As the Philistine moved closer to attack him, David ran quickly toward the battle line to meet him. 49 Reaching into his bag and taking out a stone, he slung it and struck the Philistine on the forehead. The stone sank into his forehead, and he fell face down on the ground.
50 So David triumphed over the Philistine with a sling and a stone; without a sword in his hand he struck down the Philistine and killed him.
MOLESKIN
- Lots of great efforts observed on this one. Scalable (Sonar’s favorite word) for all. It sucked as much as you made it suck.
- Q-fail for not advising all to grab their water before hitting the courts. Based on the efforts seen and the grunting and gasping heard, it was needed. T-claps to those that trekked back to retrieve them for everyone.
- Seeing some great progress from new guys. Keep it up!!
- The variation in exercises allowed for the slower guys to experience the thrill of passing. #LapDownButFreshTires
- Reflection inspired by the David vs Goliath nature of March Madness thus far.
- As always, it is an honor to be allowed to lead and it is a privilege just to be part of this awesome thing we call F3.