AO: the-project
Q: KickFlip (David Greer)
PAX: Mathlete (Jacob Platfoot), Biohack (Andrew Ditmer), Rocket (dave weston), Ocho (Matt Hudson), skewer, slappy (Nathan Evers), Erector (Jason Champion), Borg (Mark McKeever), Munge (Nathaniel Bond), Tom Tom (Peter Thies), KickFlip (David Greer), Headshot
FNGs: None
COUNT: 12
WARMUP:
• RFTS/LIH
• Tempo squats
• Rockettes
• OYO while I explain the workout
THE THANG:
Metric Workout #1
30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:
• 150 curls
• 125 heavy squats
• 100 OHP
• 75 CMU swings
• 50 Thrusters
• 25 Blockees
When you finish the blockees, start over and push until the timer is up. Once through the circuit is 525 reps. How many cumulative reps?
MARY:
Four Minutes of Funny. 4-minutes of plank. Each PAX tells a joke to keep us distracted.
ANNOUNCEMENTS:
F3 in the Nude. Shovelflag handoff. Ruck BFF. Dad’s Camp.
COT: Specific to relationships…Whatever it is that you feel inadequate in, be curious, be teachable, seek counsel and pro tips. Ask for guidance in the areas of your heart that you feel inadequate. You can learn pro tips to share emotions, deal with conflict in a healthy way, pray in a group – or whatever else you feel inadequate about doing when it comes to relationships.
Proverbs 14:15, “The simple believe anything, but the prudent give thought to their steps”.
Proverbs 12:15, The way of a fool is right in his own eyes,
But a wise man is he who listens to counsel”
Proverbs 19:20, “Listen to counsel and accept discipline,
That you may be wise the rest of your days.”
James 1:5, “If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.”
