THE SCENE: 39 or 40 degrees, Crayfish’s 40th Birthday. “If I have to turn 40, you do as well.”
F3 WELCOME & DISCLAIMER
Side Straddle Hop x 40
Front Little Overhead arm circles x 20
Back Little Overhead arm circles x 20
Buttkickers 40 seconds
- Run through OF at ankle-break speed
- While waiting for the 6 to catch up: Squats x 40
Run through OF at ankle-break speed
While waiting for the 6 to catch up: Little Baby Crunches x 40
- Double Step Jump x 8
- Derkin (Decline Merkin on steps) x 8
- Crab Dips on steps x 8
Position like crab walk, and do dips
- Step up to Lunge (on steps) x 8
Like it sounds, step up on your right leg into lunge. Step up on your left leg into lunge. Return to the start and repeat. Do one leg for about 8 seconds and then swap.
- While waiting for the 6 to catch up: 40 of something on your own
No time left for Mary
COUNT-OFF & NAME-O-RAMA
16 PAX, 1 FNG: Costello, Sir Mix-a-lot, Lazarus, Cargo, Pyrtle, Four Eyes, Screech, Ricky Bobby, Osh Kosh, Handsy, Dewey, Elmwood, MmmBop, Teacher’s Pet, Father Abraham, Pony Express (fng), Crayfish
CIRCLE OF TRUST/BOM:
Noah – rained for 40 days then rainbow
Moses – 40 day fast on mountain then 10 commandments
Israelites 40 days in desert then Promised Land
Jesus 40 day fast then overcame the devil.
40 days seems like forever but it’s a season. We’re invited to enter a season of suffering for preparation.
Insert any personal comments, notes, devotion content, etc.
Tobey Park tomorrow, MmmBop on Q