August 31, 2018


THE SCENE: The Berm, 71 and humid.  It was a glorious gloom

F3 WELCOME & DISCLAIMER: welcomed and disclaimed.  Mission of F3.  It was obvious I am not a professional.

SSH, hillbillies, and windmills x20 IC.  Arm circles forward and back OYO.

“Alarm” sets (arms, legs, abs, “r” exercise, “m” exercise)- done back to back OYO.  Al Gore until all in

Alarm 1- 30 reps each

  • Carolina dry dock
  • Lunges
  • LBCs
  • Run around the building
  • Mountain climbers

Alarm 2- 40 reps each with coupon

  • Overhead press
  • Squat
  • Heavy Freddies
  • Upright Row
  • Makhtar N’Diaye (without coupon)
  • Repeato since it’s the 2nd alarm (get it?)

Alarm 3- 30 reps each with coupon

  • Colt 45s
  • Bolt 45s
  • American hammers
  • Front raises
  • Merkins- alternating hands on the coupon

Elbow plank & J Los IC, Sweat angels x20 IC, WWI situps x20 OYO

Transplant, Beaker, Snookie, Flat Tire, Gepetto, Cheesesteak, Boucher, Rapunzel, Rezner, Capt Obvious, Ice T, Tomb Raider, Popeye, Ups

2 FNG- Socks and Pumpkin

CIRCLE OF TRUST/BOM:  Proverbs 3:5-6- Trust in the Lord with all your heart and lean not on your own understanding.  In all your ways acknowledge Him and He will make your paths straight.

We have lots of alarms that go off around us that we respond to almost instantly: alarm goes off- you wake up, phone rings- you answer it, light turns red- you stop.  But sometimes there are less obvious alarms that go off in our lives that we don’t respond to, yet we should.  One translation of that verse says- Listen for God’s voice in everything you do, everywhere you go.  He’s the one who will keep you on track.  We can do better listening for those alarms and responding to them.

Penalty burpees for YHC for being slack in posting his VQ BB