Lil Honkey Tonk at the Lair..

THE SCENE: 

Beautiful and clear and 72 degrees. 

F3 WELCOME & DISCLAIMER:

F3 welcome introduction. Stated 3 F’s and F3 mission and disclaimer.

WARM-O-RAMA:

20 side straddle hops IC

15 imperial walkers IC

15 squats IC

15 forward arm circles

5 second rest and mozy-ed to artificial turf field

THA-THANG:

“Magic 500 and then some”

5 rounds made up of 5 main exercises with 100 reps total per round (bear crawls and lunges added between each exercises is the “then some”).

All men lined up at goal line. Brief examples of each exercise given to all.

Round 1

Bear crawl to 10 yard line and then 10 burpees (optional push up or no push up)

Bear crawl to 20 yard line and then 15 v-ups

Bear crawl to 30 yard line and then 25 merkins

Bear crawl to 40 yard line and then 25 squat jumps

Bear crawl to 50 yard line and then 25 mountain climbers

Walk back to goal line with optional high plank or downward dog rest position and once all in then add a 10 or 20 count and then immediately restart next round.

Repeat 5x to complete workout (2nd round used only lunges between each exercise, 3rd and 4th rounds rotated bear crawls and lunges between each exercise and 5th round was only bear crawls between each exercise).

MARY:

15 flutter kicks IC

10 big boy sit-ups

COUNT-OFF & NAME-O-RAMA:

15 PAX (2 FNGs) – Skylight, Sideline, Skids, Peeping Tom, Stephen King, Utah, Double Dare, Say What, Twitty, Hello Kitty, Johnny 5, Pops, C-Lo, Snowman, Woodchuck

CIRCLE OF TRUST/BOM:

I waited three weeks to get back to The Lair due to a nasty viral infection/cold and today was my first day back at it. It was tough to have the patience to heal. I selfishly wanted to get back out there as I felt like I was losing the momentum I had worked so hard to build up since June 1st and having to sit out from the fellowship twice a week was really tough. Amongst all the important things in our lives, a viral infection/cold is such a small deal in the scheme of it all, but this example was a strong reminder to me that I am not in control and the greatest peace that I will find cannot be obtained by my own doing.

MOLESKIN:

Verse of encouragement from the Bible.

Philippians 4:6

Do not be anxious about anything, but in everything by prayer and petition and with thanksgiving, present your requests unto God, and the peace of God which transcends all understanding will guard your hearts and minds in Christ Jesus.

ANNOUNCEMENTS:

Dare to Lair!