AO: LavaField
QIC: Lumbergh
PAX: Herbie, Slumberkins
Conditions
Dry and windy with the early sun rising overhead.
Warm up
- SSH x 20 IC
- Seal Claps x 10 IC
- Arm Circles x 10 IC (Fwd & Bkwd)
- 3rd Grade Exercise x 10 IC
- Windmill x 10 IC
- Simple Quad Stretch x OYO
The Thang
Mosey to the courtyard
- Start at one corner
- One curl
- Rifle carry to the next corner (long way)
- One weighted squat
- Weighted lunge walk (short way)
- One Overhead Press
- Rifle Carry to the next corner (long way)
- One leg raise (while block pressed up)
- Shoulder rack to other corner
- Repeat, adding 5 reps each round (Round 1 one rep, Round 2 five reps, Round 3 ten reps, Round 4 fifteen reps)
- After 4 rounds, PAX does a mosey lap around the courtyard, wall sit until six is in
- Repeat rounds but start at twenty reps, adding 5 reps each round (eliminate the rifle carrys in this cycle)
Mosey back to the end zone
6MoM
- 20 LBCs x IC
- 20 Flutter Jacks x IC
- 20 Flutter Kicks x IC
- 10 American Hammers x IC
- 20 Big Bois x IC EC
- 10 Frozen Glute Bridge x IC
COT
Prayer for today
Dear Heavenly Father,
I struggle with worry. So many times throughout my day I catch myself thinking about my problems. I know focusing on my troubles isn’t healthy, but I can’t seem to stop worrying no matter how hard I try. Help me put an end to worry in my life and find peace through Jesus.
Lord, I choose to let my mind dwell in your goodness today. When I start worrying again, help me turn my thoughts back to you by reminding me of your promises. Jesus gave us his peace so that we could live free from worry. John 14:27 says, “Peace I leave with you; my peace I give you.” Let the peace of Jesus overflow in my life. His peace is more powerful than my worrying.
When the cares of my heart are many, I will turn to you. I will rest in your presence and let your Holy Spirit comfort me. Thank you for your Word that says I don’t have to worry about anything. (Philippians 4:6)
In Jesus’ Name I pray, Amen.
That’s a wrap
-Lumbergh
F3 Portland 