DATE: 2022-01-14
AO: Burg
Q: Ape
PAX: Flame, Mater, Tink, Bail, Ape
FNGs: @coldcut @bakingsoda @snookie
COUNT: 8
WARMUP: SSH, M Phelps, Shoulder Circles, Calf Stretch, Shoulder Opener, Single Lap Mosey
THE THANG:
80 Sec on. 30 Sec Rest. 10 Rounds
– 10 Burpees
– (Alternate Between Sets)
* AMRAP Curls
* AMRAP Back Widows
M Phelps x10
45 Sec on. 15 Sec Rest. 3 Rounds. Focus on form. Slow and controlled movement. – Seated OH Press
– Sit-up to Incline Press
– Coupon Row
– OH Tricep Extension
– Mountain Climbers (Switched to Flutter kicks after 1st round)
MARY:
Ran out of time. Skipped Mary. I was going to have us to Pickle Pointers so I guess you’ll have to get those in on your own time.
ANNOUNCEMENTS:
* Coffeeteria next Fri (1/24) at King Street Coffee
* RECORD YOUR BURPEES! F3 Blue Ridge wants bigger numbers as a region! https://f3maba.com/signup/2022
COT:
In those days when you pray, I will listen. If you look for me wholeheartedly, you will find me. I will be found by you,” says the Lord. “I will end your captivity and restore your fortunes. I will gather you out of the nations where I sent you and will bring you home again to your own land.” Jeremiah 29:12-14 NLT
There isn’t any special ritual or process to pray. It’s simply a conversation with God.
F3 The Capital 