March 2, 2018

God is our SHIELD

 

THE SCENE:

A brisk morning of 41 degrees wind from the north at 6 MPH
F3 WELCOME & DISCLAIMER 

  • I am not a professional
  • Do the best you can but it is your responsibility not to hurt yourself… I am not yo momma


WARM-O-RAMA:

  1. The windmill x 15 IC
  2. The hamstring stretch seated each leg(10 count descend together)
  3. Quadriceps Standing each leg(10 count descend together)
  4. Forward Lunge and hold it each leg(10 count descend together) feel the stretch
  5. Squats Slow x 15 IC
  6. The Goofball x 15 IC

THA-THANG:

½ Spartan x 15 (sprint 100 yards, 10 merkins slow mosey back to start. Rinse repeat)

The Beast 6 ex, 6 rep, 6 stops

  1. Side Straddle hop(sprint to next 10 yard line)
  2. Hello Dolly (sprint to next 10 yard line)
  3. Inchworm (For 10 yards)
  4. Empty Wheel Barrow dip ( sprint to next 10 yard line)
  5. LBC (sprint to next 10 yard line)
  6. Duck walk (for 10 yards)

Sprint 100 final yards

MARY:

American Hammer x 10

Flutter Kicks x 30 (dealers choice)

Hello Dolly x 10

Rosalita x 15 (dealers choice)

Box Cutters x 10 (dealer’s choice)

COUNT-OFF & NAME-O-RAMA

14 PAX:   Pops, Bombay, Rabbit, Meter Maid, Billy Blanks, Chip, Slic Nut, Captain Obvious, Cheasesteak, Harry Karry, Backseat, Snowman, Money Bags, Raven.

CIRCLE OF TRUST/BOM:

When we Doubt, get Discouraged, have Delayed gratification, times get Difficult, or we get Depressed and can’t take life anymore, We can lock shields together knowing that we have each other’s back and to remember that God is our SHIELD and he is faithfully strong and we can call, trust and lean on him in these times of struggle, Psalm 28:7 “The Lord is my strength and my shield; my heart trusted in him, and I am helped; therefore my heart greatly rejoiceth; and with my song will I praise him.”