January 18, 2018

Jungle Run

THE SCENE: Upper teens, clear and still. Fresh powder.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SIMS x 2: Side Straddle Hop x10, Imperial Walker x10, Merkins in cadence x10, Squats in cadence x10 (repeat)
THA-THANG:
Jog to Swings, Partner Up: AMRAP pullups (modify if needed) 30 seconds, Flapjack. Help partner/hold feet if needed. After “the chase,” Overhead Claps for 6 (keeps fingers warm).

The Chase: set up cones about 20 yd and 40 yd from pullups.

–  Bear Crawl first cone, Run to end

–  Crawl Bear back to first cone, Run back to start.

Repeat max rep pullups 30 seconds for each partner.

–  Bunny Hop half way, Run to end.

–  Frog Leap half way, Run back to start.

Repeat max rep pullups 30 seconds for each partner.

–  Duck Walk half way, Run to end.

–  Spider walk half way, Run back to start.

Repeat max rep pullups 30 seconds for each partner.

–  Lunges half way, Run to end.

–  Reverse Lunges half way, Run back to start.

Repeat max rep pullups 30 seconds for each partner.

Route 66:

1 rep at first light pole. Run to second, 2 reps. Up to 11 max reps, for 66 total. (Flutter Kick for 6).

–  Out: Merkins                       – Back: Squats

MARY:

Dr. W x5, LBC’s x20, Hello Dolly x20, Dr. W x5

COUNT-OFF & NAME-O-RAMA
10 Pax: FourEyes (Q), Pirtle, Teacher’s Pet, Phat Pat, Granola, Big Al, Mr. Wonderful, Green Monster, Moana, Orange Julius.
CIRCLE OF TRUST/BOM:
This year QIC is reading a Bible-in-a-year plan. Today in Genesis, Lot and his family were saved by men who had to seize him by the hand and lead him out of Sodom and Gomorrah before their destruction. He was lingering, and would not lead his family. God’s mercy was having other men grab hold of him and lead him out. Sometimes we need others to grab us and lead us. We must always look out for others who will not respond to more gentle methods of leadership. When we see our friends lingering in a destructive pattern, we need to show them the mercy of grabbing them and sometimes forcefully leading them on to a better place.

Pray for several pax with older relatives that have dementia. Pray for Soybean’s family and his mom’s illness.
MOLESKIN:
Granola’s intensity and high-quality form are inspirational/aspirational for all PAX. Keep it up!
ANNOUNCEMENTS:
Look for an upcoming Saturday service project, and for a Moana VQ….