September 5, 2018

Backblast 9/5/18 – The Berm

THE SCENE: Really humid but not too hot – getting harder to locate sunshine as the days get shorter
F3 WELCOME & DISCLAIMER 

They were welcomed and warned

WARM-O-RAMA:
Windmills 15 on 4c IC, Hillbillies 10 on 4c IC, SSH 100 on 4c IC

THA-THANG:
It was all about two different speeds today

  • Mosey to large dirt mound – bear crawl up and over, crawl bear back, 10 body builders IC – rinse and repeat
  • At soccer field – with flag in the middle – a series of sprints to tempo exercises ensued – exercises listed below in order
  • Tempo Merck – 10 – 8c (all the way down on 4, all the way up on 8 – the slower you count the better) IC
  • Tempo Big Boy Situps – 10 8c slow IC
  • Tempo Werkins – 10 8c slow IC
  • Tempo Derkins – 10 8c slow IC
  • Tempo Squats – 10 8c slow IC
  • Tempo Flutterkicks 10 – 4c very slow IC
  • ABC’s – spelling BERMUDA TRIANGLE instead of alphabet

MARY:
Guantanamo, American Hammers 25 4c IC, Boat/Canoe – rinse and repeat
COUNT-OFF & NAME-O-RAMA
10 PAX – Pumpkin, Yardsale, Ups, Flatland, Flat Tire, Houdini, Speaker, Lipton, Cataract, Popeye
CIRCLE OF TRUST/BOM:
2 Tim 2:20-21 since we did two different speeds I thought we’d talk about two different kinds of vessels – honorable vessels and dishonorable vessels.  Need to have integrity in the workplace – as leaders we must maintain a sense of honor and not fall into the trap of cutting corners or working with dishonesty.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.