A disclaimer was given to a crew of some fit F3 veterans:
We warmed up with
- SSH 25 IC
- Moroccan nightclub 20 ic
- Bomb jacks 10 OYO
- Mtn climbers 15 ic
- Diamond murkins 15 ic
- Carlolina drydocks 15 ic
We then did circle burps. This was a new one for me that I much enjoyed. Here’s the description from the F3 app
6 PAX circled up and start chopping feet. Starting with the Q and going around the circle each PAX, one by one, calls out “down” and everyone drops and does a burpee. The circle burp is complete after each PAX in the circle has called “down”. We did 2 rounds since we were a small crew.
We moseyed behind Papa John’s/Harris teeter building.
I shared about a verse that has been very meaningful to me :
May the God of hope fill you with all joy and peace in believing, so that by the power of the Holy Spirit you may abound in hope. – Romans 15:13. For me, this means that as Christians we should be optimists, because we can always have hope. Because our eternity has been decided. Our peace and joy don’t have to be dependent on circumstances.
Next exercise was 4 corners:
Flutter kicks 25
Big boy sit-ups 25
Low slow squat jumps 10
Next exercise was a new one to me called Bat wings which consisted of4 exercises IC (20):
forward arm circles, backward arm circles, seal claps, overhead claps all back to back.
Moseyed over to WCCS soccer field with some good mumble chatter. We got down to the field and did a mix of some sprinting and jogging. We then did some broken wheel barrows and a little more sprinting. All of these were mixed with a few 10 counts.
Moseyed back to the AO where we did another round of circle burps and bat wings. We then did ab lab where everyone picked an ab exercise of choice and then commenced with the countorama, video nameorama, announcements and prayer requests & praises. Moneybags shared how it can be so difficult to fight the “squirrel effect” which consists of the everyday distractions that battle for our attention and energy. But that the true source of peace and joy and consistency is found in the vertical relationship with Christ which helps us survive the horizontal distractions. Good word Moneybags. I love to Q. I love coming up with the exercises, trying to think of new locations to go, giving an encouraging word, and getting to know my brothers better.
Thank you, Ryder for the opportunity to lead. It is an honor