Date: 2023-11-10
AO: thefarm
Q: Kaboom
PAX: Infinity, Squatter, Sparky, Firehead, Matthew – Running Man, Lumbergh, Gekko (Keith Capp), Moneyball FNGs: None
COUNT: 9
WARMUP:
(1) Neck rotation
(2) Shoulder rotation
(3) Back stretch (Arms to the front)
(4) Hip rotation
(5) Leg swings to the front
(6) Leg swings to the side
(7) Knee rotation
(8) Ankle rotation
(9) Beet pickers
(10) Side Straddle Hop
Mosey around the field
THE THANG:
(1) Standing Lunges (3 sets)
(2) Incline Push Ups (3 sets)
(3) Mosey to the other side of the park
(4) Close Squats (3 sets)
(5) Diamond Pushups (3 sets)
(6) Mosey to the other side of the park
(7) Jump Squats (3 Sets)
(8) Bench Dips (3 Sets)
(9) Mosey to the other side of the park
(10). Superman (3 Sets)
(11). Short Bridges (3 Sets)
MARY:
(1) Flutter Kicks
(2) Side Crunches (Left / Right)
(3) LBC
(4) Penguin
(5) American Hammer
COUNT-O-RAMA
NAME-O-RAMA
ANNOUNCEMENTS:
Saturday 11/11 #Infinity is participating in #thegrunt at the Lincoln memorial. If anyone wants to join, reach out to him.
COT:
Thought of the Day – We have had 3 people leave my team in the past few months and I have take over their workload till the replacements onboard, probably end of the month. It has been challenging and the thing that I think about when I get frustrated is an observation by Marcus Aurielus in Meditations. “You have power over your mind – not outside events.” Reflecting on it helps me be at peace …
Prayer – Dear Lord, thank you for the opportunity to gather together and better ourselves. Help us to truly listen to one and other and always remind us you are in control of this fellowship. Amen
F3 The Capital 