THE SCENE: 50 and clear. Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Administered.
WARM-O-RAMA:
LBAC F/B
Overhead claps
Seal jacks
Cherry pickers
Merkins
Mountain climbers
Tempo squats
THA THANG:
Mosey to track…
1: 45 seconds on, 15 seconds off. Start at 7 reps each exercise. If you finish, add a rep until you get to 10 of each or run out of time. Round 1: Burpees + Bobby Hurleys (5 sets). Round 2: 4-count flutter kicks + Clap Merkins (5 sets)
2: At the track starting line, perform exercises, sprint 50 yards, bear crawl 30 steps, then mosey back to the starting point. First man finished leads an ab exercise until six is up.
- 10 Burpees + 10 BBS
- 20 CDD + 20 Heals to heaven
- 30 Merkins + 30
- 40 Monkey humpers + 40 Hello Dolly (2-count)
- 50 Squats + 50 LBCs
MARY:
No time
COUNT-OFF & NAME-O-RAMA
Me and 4 of the best men I know
CIRCLE OF TRUST/BOM:
Shared part of the Word from at our church service this past Sunday. Colossians 3 instructs us to put to death sexual immorality, impurity, lust, evil desire, and greed – and put away anger, wrath, malice, slander, and filthy language. But the abundant life you are called to live is not just a bunch of don’ts. Getting rid of this crap just cleans the slate. Vitality comes when you put on compassion, kindness, humility, gentleness, and patience, forgiveness, love, and gratitude. We are to let the peace of Christ rule our hearts. We are to admonish one another and sing to God with gratitude in our hearts. All in the name of the Lord Jesus, giving thanks to God.
MOLESKIN:
Prayers for Rocket’s family.
Prayers for all the M’s.
Today’s Q was a riff on one of my favorites that Rocket does from time-to-time. We miss you today, brother – and are wishing you and your family well!
ANNOUNCEMENTS:
Convergence at the Bomb Shelter, October 17th