- THE SCENE: 34 degrees with calm winds
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x20, Overhead hand claps x20; Side scissor jumps x20; Cherry pickers x12.
Jog, karaoke, jog, skip across parking lot.
Indian run to Mt. Crumpit.
THA-THANG:
Phase 1.
7’s on Mt. Crumpit starting with 1 BBS at the bottom and 6 burpees at top.
Ascents were run, Bernie, run, run, Bernie, run.
Indian run back to AO
Phase 2.
Consisted of 4 Cell Blocks in a square pattern – each corner is 50 feet apart.
Starting at Alpha Block perform the first exercise. Move to Bravo Block as directed and perform first exercise. Continue to Charlie Block and Delta Block before returning to Alpha Block to perform exercise #2. Continue until time is exhausted.
Alpha
- CMU Swings OH Carry
- Merkins Lunge
- SSH (4 ct) Inch worm
- Release merkins Crab crawl
Bravo
- Mtn Climbers (4 ct) Bear Crawl
- CMU goblet squat OH carry
- Dry docks Lunge
- Flutter kicks (4 ct) Inch worm
Charlie
- Plank Jacks (4 ct) Crab Crawl
- Box Cutters Bear Crawl
- CMU clean/press OH Carry
- Squat Jumps Lunge
Delta
- WWII Sit-ups Inch worm
- Shoulder taps (4 ct) Crab Crawl
- Dips w/CMU Bear Crawl
- CMU Curls OH Carry
(Repeat)
MARY:
Box cutters x20, Flutter kicks x20, ABC’s to cash out.
COUNT-OFF & NAME-O-RAMA
15 HIM’s, no FNG’s
CIRCLE OF TRUST/BOM:
I heard a song a few days ago by the band, Ten Years After. The song didn’t get me to thinking. It was the groups name. I thought back to ten years ago (2009) – give or take a few months. Memorable in many ways. I remembered finding my wife, Julie, on the floor, blue in color. I remembered my stroke and heart surgery and the few warning signs I had a few weeks earlier. I remembered Staff Sgt Jason Dalhke, 1st Battalion Ranger Regiment. He was Emily’s and Travis’ (daughter and son-in-law) best friend. Julie and I made full recoveries. Jason was killed in action at the age of 29 in the mountains of Afghanistan.
I have been given the gift of the last ten years, as have Julie. Jason, for whatever reasons God has, didn’t get to experience them.
So here I was a few days ago, not thinking “why” but thinking “what.” Not why me. Rather, what have I done with the last 10 years. Sure, I can remember successes, failures, mistakes, joy, … all kinds of things. Did I earn those 10 years? No way. I don’t believe that’s how it works. Rather it made me think about the things I need to learn from the past 10 or whatever number of years. I need to take what I have learned and build on it for the future. I challenge each of you to think about the last 10 years and to think of the personal progress made – and the personal miscues experienced. Then think about the way you have been able to build upon the past – hopefully in a positive way.
I intend to get into some follow up BOM talks in my upcoming Q’s. We’ll see how that goes. Until then, remember that in many ways our future is built upon our past. First, though, we have to learn from it.
MOLESKIN:
Sake asked for prayer in an upcoming interview.
ANNOUNCEMENTS:
Habitat for Humanity work day for the Bomb Shelter is Saturday, March 9th.