October 30, 2017

Sweat Legacy

AO: The Levee

QIC: Escobar

Pax:  F150, Billy Blanks, Slots, Escobar, C-Lo, Woody, Anklet, Rabbit, Paper Cut

Conditions: Clear and a chilly 38F

Arm Circles X 20 Front and Back
Windmill IC X 20
Cotton Pickers IC X 20
Apollo Onos IC X 20

The Thang:
Mosey -Butt Kicker Style to the Skate Park
Spiderman Crawl 10 yards and back
Lunge walk 10 yards and Back
Rinse and Repeat

Escobar’s Jacob’s Ladder:


Start at bottom of skate park run up hill little hop over fence 1 Burpee
Return to bottom and 2 burpees
Add up to 7 burpees = 27 Burpees

Squat kick IC X 20
Merkins IC X 15
Reverse Lunge OYO X 10 on each leg
Rinse and repeat

Mosey to Football parking lot
Partner Work (Three rounds of the following)
Using band practice lines (5 yards between lines)
Partner 1 – Shuttle run every 5 yards up to 20 yards
Partner 2 – Hold Plank

Mosey Back to Skate park

Flutter Kicks IC X 20
Legs Up toe touch Crunch X 15 (Slots)
Pickle Pounders IC X 15
Hello Dollys IC X 15
Donkey Kicks (plank Position) IC X 15
Omaha (Paper Cut) High Knees IC X 20



From music minister Steve Wiggins:  Think about 100 years from now and a young boy asks his father who the man is in the oil painting on the wall.  That man in the painting is you.  What does the father say to the boy about you?  Scoundrel?  Cut-Throat Business Man? Leader?  High Impact Man?  Man after God’s heart? Disciple Maker?
F3 is about developing leaders – Leaders build a legacy every day.  Make a change today to develop a legacy.  Paul writes to the Ephesians (Acts 20:18-21)  Paul lead with humility.  He worked hard and developed a legacy every day.  Be a humble leader like Paul.  He was imitating Jesus’ humble leadership.