Ciabatta Medley and Thunderstruck

THE SCENE:

70* and a bit gloomy.

F3 WELCOME & DISCLAIMER

Disclaimed briefly but comprehensively.

WARM-O-RAMA:

THA-THANG:

Started off with some Tubthumping Burpees. While listening to “Tubthumping” by Chumbawumba (which we all remember well) you do a burpee every time they sing “I get knocked down” and do SSH’s while waiting for the next burpee.

Mosey to the top of Vance Park….which is a quaint but lush knoll upon which the mighty and muddy Mississippi is a beautiful sight. Some PAX don’t like burpees in the grass….

CIABATTA MEDLEY

20 seconds AMRAP of each exercise with a 10 second break in between:

• Merkins
• Hello Dolly
• Squats
• Groiners
• Imperial Walkers
• ATM’s
• Jump Lunges
• Overhead Claps
• Flutter Kicks
• Burpees
• American Hammers

We completed 3 full rounds of these exercises.

After the medley we did 5 minutes of down the stairs and sprint back up the bluff. After the 9/11 tribute, some PAX did not enjoy this section of the workout. But, freed to lead, I pressed on.

Mosey back to the flag

“Flower” by Moby – In the downward squat position, hold Al Gore until “Green Sally Up” and back down to hold Al Gore on “Green Sally Down” until the song is over. Some PAX were groaning by the time this was over…most of them, actually.

MARY:

“Thunderstruck” by AC/DC – Hold high plank and do a merkin every time “Thunder” is sung….thankfully we got to 6:15 after just two minutes.

COUNT-OFF & NAME-O-RAMA
Chiochetti,  Jail Bait, Handsy, Teacher’s Pet, MIN, Sir-Mix-a-Lot, Crayfish, Gus, Cheesesteak

CIRCLE OF TRUST/BOM:
Over the last several months of participating in F3, I’ve thought a lot about how much preparation goes into posting in the gloom. In my house I can’t rummage around at 5am without waking someone, which doesn’t go over well with the M. Quite often I’m spending my final minutes before the fartsack laying out everything I need for the workout and after: workout clothes, gloves, shoes, (sometimes) work clothes, packing a breakfast for after the workout, etc.   That’s challenged me to think about how I’m preparing in other areas of life, particularly the 3rd F. What if I prepared, like I do for the 1st F, for the 3rd F? What if I put out my Bible each night before bed and opened it to the place I planned to read in the morning? What if I prioritized moments in my day for spiritual preparation for what I might expect the next day?

1 Peter 1:13 says, “Therefore, prepare your minds for action. And being sober minded, set your hope fully on the grace that will be brought to you at the revelation of Jesus Christ.”

3rd F is important because our faith shows what we hope in most. Let’s prepare for action rather than drifting or floating into what may come.

MOLESKIN:
The Ruins is an excellent AO. The Spaghetti Warehouse is a little barren these days, but the riverfront is gorgeous. I recommend posting when you can!

ANNOUNCEMENTS:
GR12.