Super Simple? Simply Super!
QIC: Lazarus
THE SCENE: 60F with a light rain for a wonderful gloomy start to the day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jumping Lunges x20
Lizard Hops x20
Handstand Kick-ups x10
Super Burpees x10
Mosey around park to the playground.
THA-THANG:
Simple Super Sets:
- Pull-ups x5
- Hanging Leg Raises x10
- Merkins x20
- High Knee Jump Squats x10
- 4 Minute Rest
- Wide Pull-ups x5
- Hanging Leg Raises x10
- Diamond Merkins x15
- High Knee Jump Squats x10
- 4 Minute Rest
- Pull-ups x5
- Hanging Leg Raises x10
- Wide Merkins x20
- High Knee Jump Squats x10
- 4 Minute Rest
- Chin-ups x5
- Hanging Leg Raises x10
- Merkins x20
- High Knee Jump Squats x10
- 4 Minute Rest
Mosey around to senior center. 2 laps around building, 1 regular pace, 1 fast pace.
MARY:
Rinse and Repeat Warm-A-Rama:
Jumping Lunges x20
Lizard Hops x20
Handstand Kick-ups x10
Super Burpees x10
COUNT-OFF & NAME-O-RAMA
8 PAX: Lazarus, Bruce, Soybean, Handsy, Lipton, Ozark, Toms, Snookie, (0 FNGs)
CIRCLE OF TRUST/BOM:
YHC reminded PAX how at first, posting to F3 was hard and painful, but as they kept coming back, they got better. But, it is extremely easy to plateau and not get better. It will be hard and there will be pain through every level of progress. This is true for every area of life. Push yourself continually, work on your form, discipline yourself, and above all, never give up!
MOLESKIN:
YHC reminded PAX that are participating in the GoRuck Challenges this weekend that its not about the patch. Its about what you learn that you take with you. Also 50th anniversary of Dr Martin Luther King Jr, these events honor a man who stood for truth and justice, something the American Christian has lost sight of. YHC reminded PAX to think about this and to understand that the most racially segregated day of the week in Memphis is Sunday. This does not please the Sky Q and if we are ever gonna get better in the 3rdF, this needs to change.
ANNOUNCEMENTS:
GoRuck Tough Saturday and Light Sunday
