- THE SCENE: Mid 30s and breezy with some snow flurries in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC
20 Good Mornings IC
LBACs 10 T-up, 10 T-down
Mosey to see the layout
THA-THANG:
Carrying your favorite CMU, run/jog/walk/trudge/crawl the south loop of path from the Grinder around to the Troll Bridge and back to the Grinder, stopping to complete exercises at marked locations. Complete as many laps as possible in the allotted time, start over if you reach Beast Mode.
1st Stop: MERKINS/SQUATS
10 LAP 1
20 LAP 2
30 LAP 3
20 LAP 4
10 LAP 5
2nd Stop: WW2s/ALGORE
10/HOLD 20 COUNT LAP 1
20/HOLD 30 COUNT LAP 2
30/HOLD 40 COUNT LAP 3
20/HOLD 30 COUNT LAP 4
10/HOLD 20 COUNT LAP 5
3rd Stop: CMU BENT ROWS/DRY DOCKS
10 LAP 1
20 LAP 2
30 LAP 3
20 LAP 4
10 LAP 5
4th Stop: 2 CT MTN CLIMBERS/CMU CURLS
10 LAP 1
20 LAP 2
30 LAP 3
20 LAP 4
10 LAP 5
5th Stop: 5 X BLOCKEES ON THE GRINDER each lap
MARY:
20 x Flutter Kicks IC
20 2 Ct Heel Taps OYO
10 Cherry Pickers IC
Mosey a full lap of AO (because rookie)
Pidgeon Pose stretch hold for 20 each leg
30 Butterfly Sit-ups OYO (WW2 with butterfly down south)
10 4 Ct Plank Ups IC
10 4 Ct Shoulder Taps IC
COUNT-OFF & NAME-O-RAMA
One FNG joined the HIMs today, welcome to Spurt (Jesse Cartegena)!
CIRCLE OF TRUST/BOM:
Times are strange and life can be bewildering. Some may relate when I say I’ve felt weighed down and tired lately. Jesus said “Come to me all who are weary and heavy laden, and I will give you rest…” and “My yoke is easy and my burden is light.” Consider that he was a carpenter, and one task he probably engaged was to make yokes for livestock. Unbalanced weight makes the work hard and painful (like running with a CMU on your shoulders or in your arms). When the weight is distributed on a well-fitted yoke (like a ruck or weight vest), the burden feels lighter and the work seems easier in comparison to the unbalanced load. We men are made to carry burdens, to carry our brothers and family with us through good times and bad times, to lead with integrity. Jesus will make the load bearable for each of us, when we submit to him and let him fit the yoke properly.
MOLESKIN:
ANNOUNCEMENTS:
Blood Drive at Lakeshore on 29 Jan
CSAUP at Lakeshore on 30 Jan
MWF 0530 OTBs at Sandy Springs (AKA Cougar Valley) in preparation for Arsenal AO kickoff in March
Moses is working on a Beer Ruck around Maryville, details to follow