Quadrangle of Fire

 

THE SCENE:  Chilly at about 35 and dry.  First time I can remember Tobey not being filled with mud.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop x 20
Front Little Overhead arm circles x 10
Back Little Overhead arm circles x 10
High Knees 40 seconds

Mosey
We moseyed to a dead end, turned around to find the right way, stopped and did squats until all were in, continued mosey past Skate Park, did merkins until all were in, then moseyed to our destination (Parking Lot of Memphis Fire Prevention North of Avery Ave.)
 

THA-THANG:

Quadrangle of Fire
We numbered off into teams of 4 then spent 4 minutes at each workout below:
 
Fire Chairs
Partner up, grab a fire hydrant, and hold a chair
 
BDD
  • 10x  Box jumps
  • 15x Dips
  • 10x Derkins
 
Post Merkins & Stairs 
  • 2 men hold a 10 foot post while 1 man does incline Merkins in the middle
  • One man run up the stairs, lift the coupon over your head 10x, come down and relieve a man holding the post.
  • Rotate & Repeat
Battle Hoses
  • 3 men do firehose shakes
  • 1 man sprint to the fence & back
  • Rotate & Repeat

MARY:

Mosey to the Skate Park and gather around the empty swimming pool.
 
Mermans
Lay on your front with legs dangling in pool.  Lift up your legs to 180 degrees, go back down to 90 degrees, rinse and repeat OYO.
 
OOOOOOOOOOHHHHH
Turn over to your Six, make big circles with your legs with your feet going down into the pool and up into the sky. OYO
 
Boat / Iron Cross
While on six, in seated row position (leaning back with legs about 45 degrees) – arms beside body or held out in Iron Cross for more difficulty. Hold for a long time.
 
James Bonds
On your 6 in seated row position (leaning back with legs about 45 degrees) hold your hands in front of you like your holding a gun. Hold for 10 count and then slowly point your finger gun to the right for 10 count. Swing finger gun all the way to the left for 10 count and then back to the middle until our time was up.
 
Mosey back to start.

COUNT-OFF & NAME-O-RAMA
16 – Costello, Sir Mix-a-lot, Pyrtle, Four Eyes, Dewey, Bookworm, MmmBop, Teacher’s Pet, Granola, Soybean, Orange Julius, Phat Pat, Soulja Boy, Jasmine, Bootheel, Crayfish

CIRCLE OF TRUST/BOM:

Step 1 – We admitted that we were powerless over ____ and that our lives had become unmanageable.  We are powerless over fire hydrants, firehoses, addictions, sin, what other people think, etc.  We must first admit the problem before moving into the solution.  We need to admit that we don’t have all the answers, we don’t have it all together, we don’t have all the resources at our disposal to overcome the problems we’re faced with.  Death comes before the resurrection.  We cannot do this alone, but together we get better.  By acknowledging the problem we prepare to ask for help from others and God.  The good news of the gospel is that we have to go down before we come up.  We are not God and if we exalt ourselves we shall be humbled, yet when we humble ourselves we shall be exalted.

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