Sunny Saturday Sprints

THE SCENE:  Mothership, about 44 degrees, sunny with clear skies.
F3 WELCOME & DISCLAIMER

• I am not a professional, I’m not being paid, you didn’t pay to be here.
• You are participating at your own risk
• You are responsible for your own wellbeing
• Know your limits and do the best you can, all exercises can be modified and are only suggestions.

WARM-O-RAMA: (leg heavy)

Side-straddle hops       IC 10
Crossover                         IC  15
Standing Calf Raises    IC  20
Squats                                IC   25
Butt-Kickers                   IC   30

THA-THANG:

Capri lap around the parking lot

Catch us if you can: PAX partner up. 1 pax sprints ~50 yards and returns while the other performs the following exercises. Pair alternates sprints. Each pair completes them together summing up the total number until finished.

200 overhead claps
150 Big boy sit-ups
100 Merkins
50 Lunges
25 Burpees
PAX hold Al Gore till All in.

Capri lap around the parking lot.
Happy Jacks
5 sets. 5 side straddle hops then 2 jump squats
Wide Arm Merkins 10
Mountain Climbers 20
PAX hold plank till all in.
Was rinse and repeated for another 5 sets.

Capri lap around the parking lot.
Relay Race
PAX line up in 2 groups. Standard relay race up and back using parking lot markings.

Total Distance Covered: Conservative estimates of 2-3 miles.

MARY:

Little baby crunches                  IC  30
Twisting crunches -left               IC  20
Twisting crunches-right               IC  20
Standing Bent-over twists-left       IC   10
Standing Bent-over twists-right      IC   10
Flutter kicks    X15    IC
Rosalita         X 15    IC
Hello dollies    X 15    IC
Flutter Kicks X15    IC

COUNT-OFF & NAME-O-RAMA
20 PAX. No FNGs. Heavyweight, Cowbell, Costello, Nature Boy, Bombay, O Positive, Orange Julius (VQ), Bruce (Co-Q), Gus, Part Timer, Bootheel, Snookie, Moana, Woodpecker, Shoestring, Soybean, C-Lo, Anklet, Teachers Pet, Backseat
CIRCLE OF TRUST/BOM:

1 Kings 19

Discussion on God’s plan for the life of Elijah as he struggled with the emotional low point in his life and requested of the Lord that he might die. Elijah had just come from proving before the people the power of God over the false god baal by bringing down fire from heaven. He had slain the evil prophets of baal and had then even outran the chariot of King Ahab. He then had to flee into the wilderness to escape the wrath of the wicked Queen Jezebel. Despite the “emotional high” of the miracles he performed through God’s power, Elijah was now so despondent and depressed that he asked the Lord to let him die. Yet God did not answer this prayer as it was his will that Elijah be one of only two men in recorded history not to die but to be caught up directly into the spirit world.

So too in our own lives, no matter how bleak things appear, how dejected and defeated we feel or how much we think that God is not answering our prayers, he ultimately does have a plan for each of us.

MOLESKIN:
Prayer for safe travels for Rabbit and family. Orange Julius had his very first F3 VQ and was grateful for the excellent guidance from Bruce both during the week and BC.

ANNOUNCEMENTS:

Service Project  today 3/3 from 9a-1p in East Memphis.