Conditions: 70 Degrees, little breezy, wet ground (from rain night before)
Disclaimer, Prayer, Pledge of Allegiance
Warm-up:
1 lap – 0.25 mile
SSH – IC x25
Merkin – ICx10
Imperial Walker – IC x15
Little Baby Arm Cirles – Forward ICx15
“ “ “ – Reverse IC x15
Through the tunnel – IC x 10
Mountain Climbers – IC x 10
The Thang:
Bear Crawl Ladder:
Starting point is a parking space white line, Bear Crawl to each parking space white line and do a merkin at each white line, eg, 1st line = 1 merkin, 2nd line = 2 merkins – 1 set
Lunge Ladder:
Starting point is a parking space white line and lunge to each parking space white line and do a jump squat at each white line, eg, 1st line = 1 jump squat, 2nd line = 2 jump squats
Mosey over to block pile
Grab blocks and head to back of school, group counted off 1-2-3
1st set of exercises:
Group 1: Run around school
Group 2: Overhead Press with block (until group 1 done)
Group 3: Find a bench and rotate 10 decline merkins with 10 incline merkins
(rotate when group 1 is done)
2nd set of exercises
Group 1: Bear Crawl to center column and jog back
Group 2: Curls for the girls with block (until group 1 done)
Group 3: Flutter kicks (3 count) (or until group 1 done)
3rd set of excercises:
Group 1: 15 Dry Docks – Run around Column – 15 Dry Docks
Group 2: Block dips with block
Group 3: American Hammer (until group 1 done)
Mosey over to return blocks and back to shovel flag
Cool down lap around school drop off loop and finish with 1 set of Freddie Mercuries IC X 15
Announcements:
11/7: Cheech Birthday Run Remembrance (Converge at Stride)
11/10: Cheech 10k/half marathon
12/1: Wildcat Challenge – run to each of area AO (starts at Shawshank)
12/14: Christmas Party
Prayer Requests:
Floppy Disk – Hampton Schultz (4 year old battling cancer)
Voltron – Daughters with some difficult decisions
Fish Wrap – Unspoken
Bailout – request to think about our country during elections today
Devotion:
I had great discussion with Voltron on Friday after a Crusade run – and it was about the realness of F3, about how we all have problems (marital, trouble with kids, trouble at work, problems with aging parents, addiction struggles), I am personally drawn to this group because I can see the realness and the accountability – no mask or falseness here
“I tell you this so you may have peace in me, in this world you will have trouble, but take heart I have overcome the world.” John 16:33