January 25, 2020

Diamonds are Forever

THE SCENE: 
Monday Feb. 20 (MLK Holiday). 20 Degrees. It was cold.


F3 WELCOME & DISCLAIMER

Welcomed and disclaimed.

2 showed up a few minutes late due to frostbite suffered while Pre-Rucking


WARM-O-RAMA:
25 side-straddle hops

15 Daisy Pickers

20 Imperial Walkers

20 Batwings (20 forward arm circles, 20 backward arm circles, 20 seal claps, 20 overhead claps all without lowering arms)

Mosey to baseball field


THA-THANG:
We did the Seven of Diamonds.

Beginning at home plate, jog/sprint to right field, center field, left field, and then back home, stopping at each spot (4 total) to perform same exercise within each round.

Round 1: 7 Burpees

Round 2: 14 Dying Cockroaches (1 is 1)

Round 3: 21 Merkins

Round 4: 28 Mountain Climbers

(30-second count)

Round 5: 21 shoulder taps (2 is 1)

Round 6: 14 Bobby Hurleys

Round 7: 7 hand release merkins

Mosey back to start x


MARY:
20 Annie’s

20 Alternating Heel Taps (2 is 1)

20 Flutter Kicks

20 Peter Parkers

Dealer’s Choice (ABC’s, LBC’s, Freddy Mercury’s, American Hammers)


COUNT-OFF & NAME-O-RAMA:
7; Landline, Beauty Shop, Rainbow Warrior, Oscar, Blart, Chuck E. Cheese, Black Diamond


CIRCLE OF TRUST/BOM:
MLK’s final speech is known as his mountain top speech. It was made here in Memphis at The COGIC temple. He used it to encourage his followers to keep going, they would make it to the promise land, to stay courageous even though he may not make it there with them. He was assassinated the next day, but those words became a source of courage to followers to keep going. Paul says a similar thing in Acts 27 when he uses the phrase: Keep up your courage. His words helped keep those on the ship from despair and hopelessness, to keep fighting, to keep trying, to not give up. Your words may be the very words someone in your life needs to keep going, keep getting better, keep trying, keep moving. So encourage your wife. She needs to know you believe in her. Give your kids courage by saying how proud you are of them. Your co-workers may need your positivity. Make sure your words give others the courage they need to get through what they are going through.


MOLESKIN:


ANNOUNCEMENTS:

QIC:
Black Diamond
Workout Date:
01-20-2020