Warm up
Good mornings OYO
Back & hamstring stretches
SSH IC
Imperial Walkers OYO
Slow squats IC
Buy-in: 100 merkins
Partner up! Rotate with your partner until everyone has finished both stations.
Round 1
Station 1: 50 slosh pipe squats. All rotate when finished.
Station 2: AMRAP coupon pullovers
Everyone else: Alternate 20 shoulder taps & 20 coupon LBCs…bonus Shakiras
Intermission: 50 Peter-Parkers
Round 2
Station 1: One lap with slosh pipe. All rotate when finished.
Station 2: AMRAP flutter kicks with coupon press
Everyone else: Dead hang until failure, then 10 thrusters.
Intermission: 25 Parker-Peters
Round 3
Station 1: 25 slosh pipe curls or fence-posts
Station 2: AMRAP step-ups with coupon
Everyone else: Alternate 20 calf raises w/coupon & 20 bent-rows
Wrap up
All-in, BYO 10 count exercise
Low plank till time
Announcements
4/17 Gauntlet – HC in @Heidi’s post in general
4/25 F3 Dads 3pm at Fort Pain
Prayer Requests
@Tiny Dancer’s son hurt his neck while playing. Prayers that he’ll feel better.
Prayers for @Tiny Dancer’s M’s co-workers and their marriage.
Prayers for Franklin HIM’s 2.0 battling illness.
Moleskin
Genesis 32:9-12 “Then Jacob prayed, “O God of my father Abraham, God of my father Isaac, Lord, you who said to me, ‘Go back to your country and your relatives, and I will make you prosper,’ I am unworthy of all the kindness and faithfulness you have shown your servant. I had only my staff when I crossed this Jordan, but now I have become two camps. Save me, I pray, from the hand of my brother Esau, for I am afraid he will come and attack me, and also the mothers with their children. But you have said, ‘I will surely make you prosper and will make your descendants like the sand of the sea, which cannot be counted.’ “”
After betraying his brother by taking his birthright, Jacob ultimately experiences forgiveness and reconciliation with his brother Esau. This week, be present to those in your life with whom you may be called to forgiveness or reconciliation. We have all received these gifts from Christ, and giving them to those who may have hurt or wronged us is one way Christ moves in us.