Q: Sparrow
PAX: Pebbles, El Capitan, Timber, Sooie, Malibu, WordPress, FLO, Gabby Cat, Bookworm, Smoltz, Iowa, Tonks, Fishbiscuit, Foxy, Samwise
FNGs: None
COUNT: 16
CONDITIONS: 67 Degrees, Partly Cloudy
WARMUP: (5 mins) Inch Worm. Start from touching you toes, walk hands down to down dog. Pedal legs, walk back up to standing, do 15x calf raises. Repeat, except replace pedal with leg lifts. Repeat till time is out.
THE THANG:
(Ring Around the Rosies) – Group 1 that met criteria will run a lap, the group 2 will do an exercise till everyone finishes lap, those who finish early will join exercise. Cycled through Burpees, High Knees, Side Squats, Apollo Onohs, Lung Jumps). Q picked.
Core workout (15 mins): Pattern 45 sec hold, 15 sec rest:
Set 1: Plank Jacks, R Side Plank Crunch, Back Plank with Leg lifts, Left Side Plank Crunch, Plank Shoulder Touch
Set 2: Scissor Legs, Bicycles, ww2’s, Superman Alternating, Rest
Set 3: Repeat Set 1
Cooldown (10 mins): Freeze Tag. 2.0’s are freezers, but it takes 2 unfrozen players to simultaneously touch to unfreeze someone. 2.0’s WON two rounds
MOLESKINE:
As men we often have been conditioned to think in terms of left brain/right brain, reason vs feelings and put a wall between them. This has some merit but sometimes it leads to feeling a disjointed and anxious life. God created our hearts, our desires, and the deepest fundamental reality of who we are. When we see our feelings as flowing from our God given desires, and our thoughts/reasoning as flowing from our heart- it can lead to freedom and contentment, and fellowship with our creator.
ANNOUNCEMENTS: Lots of stuff going on in F3 Nashville, Check the slack! No Knoll workout next Thursday as there will be a convergence at Green Machine.
FLO will be doing VQ This thursday. Go FLO!
COT:
Prayers offered and lifted.