Conditions: “One day it started raining, and it didn’t quit for four months. We been through every kind of rain there is. Little bitty stingin’ rain… and big ol’ fat rain. Rain that flew in sideways. And sometimes rain even seemed to come straight up from underneath.”

F3 Intro and COVID disclosure

Warmarama:

• Side Straddle Hops – 25x IC
• Through the Tunnel – 12x IC
• Bat Wings – 10x each IC
• Fencing Forward Lunges – 10x IC
• Michael Phelps – 12x IC

Thang:

Part1: Split into pairs and gave a station number to each pair.  5 Olympic Ring stations with an Odd and Even Olympic Event-workout activity pair.

Cone Color	Odd Activity	Even Activity
Red	Volleyball/Burpees	Spd Skating/Apollo Oh No’s
Black	Rowing/Big Boys or Crunches	Wrestling/Merkins
Blue	Weightlifting/Overhead Press with Coupon	Kayaking/American Hammers with Coupons
Yellow	Track/Long Jumps	Basketball/ passing basketball in pairs
Green	Skeleton/Supermans	Swimming/4 count Flutter kicks

7 rotations through the stations (on your own in pairs):

• Rotation 1 (Odd) – do 5 of the Odd activity; mosey in pairs the next station after, repeat until complete all 5 stations, then start rotation 2
• Rotation 2 (Even) – do 10 of the even Activity; mosey in pairs to the next ring/station after, repeat until complete all 5 stations, then start rotation 3
• Rotation 3 (Odd) – 15 of each odd activity
• Rotation 4 (Even) – 20 of each even Activity
• Rotation 5 (Odd) – 15 of each odd Activity
• Rotation 6 (Even) – 10 of each even Activity
• Rotation 7 (Odd) – 5 of each odd Activity

Mosey around the Church Parking lot

Part 2: brought all pax together and went around the stations rotating pax choice activity.  3 rotations of all 5 stations at 5 reps/10 reps/5 reps.  Activities included: Mountain climbers, monkey humpers, pull ups, jump squats, Abe Vigodas, bear crawl, Freddy mercuries, and more.

COT

Philippians 4:6-7

Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

Numerous prayer requests

Moleskin

• Firefly beat Commissioner in the Bear Crawl. Earning all F3 Hampton Roads “no bear crawls evermore” – NOT.

Announcements

• I forgot to ask about announcements