February 26, 2020

Counting backwards workshop.

THE SCENE:

A Very Wet and rainy 50 degrees.

F3 WELCOME & DISCLAIMER

Pax were disclaimed and warned!
WARM-O-RAMA:
SSH x20, Merkins x20, Air squats x20

THA-THANG:
Rep scheme:  10. 8, 6, 4, 2 at each station.   6 stations and 6 pax at each one.

Pax performed 10 reps at each station then rotated till each pax had a turn at each station until every round was completed.

stations: Burpees, Thrusters with 20# ruck, slam ball cleans with 80#, thrusters with 30# ruck, slam balls with 50# ball, and 50# kettlebell swings

After each Pax completed all reps at each station down to last round of 2 Pax took a mosey to the light pole in the rain(1/4 mile) an performed 20 squats then ran back to the pavillion.  and then repeated the run a second time before Mary.

MARY:
Freddie Mercuries x20, leg raises x20, LBC’s x20

COUNT-OFF & NAME-O-RAMA

6, Chuck E. Cheese, Innuendo, Marriott, Oscar, Black Diamond, Barney

CIRCLE OF TRUST/BOM:

John 15 :1-8  Stay connected to the vine.

Pax were encouraged to seek God by staying connected to the vine in order to stay filled.  We cant as men fill our wives cup, kids cup, and everyone else in our lives if we dont seek God for every need we have.  Apart from the vine the branch dies!!  Stay connected and filled up!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

QIC:
Barney
Workout Date:
02-24-2020