THE SCENE: Sunny and warm, mid-eighties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Mans, Plank Stretches, 10 Cherry Pickers, 20 Quick Wing Claps
THA-THANG:
Mosey to shade of tree by stop sign at Northeast corner of Admin Bldg. 20 Box Cutters.
Mosey to shaded grassy area near driveway that goes to northern side of Admin Bldg.
Go to four cones that form large square in grassy area by long driveway.
- Corner 1: 20 Big Boy Sit ups. Then Bernie Sanders to Corner 2.
- Corner 2: 20 Squat Jumps. Then Bear Crawl to Corner 3.
- Corner 3: 20 Dive Bombers. Then Sprint to Corner 4.
- Corner 4: 20 Star Jumps. Then Lunge to Corner 1
- Rinse and Repeat
Mosey back to the long driveway leading to northern side of Admin Bldg.
We will do suicides. We will always Bear Crawl to first cone while doing the suicides and sprint to remaining three cones. Each time we return back to the starting point, we will do 25 Little Baby Crunches.
Rinse and Repeat.
Next, do suicides without bear crawls and baby crunches, sprinting to first cone and back, second cone and back, third cone and back, fourth cone and back then continuing to third cone and back, second cone and back and first cone and back.
Mosey to roadway that is on east side of admin bldg. Go down steps on east side of roadway opposite the sidewalk that goes to the admin bldg.
We will do thirties, starting with 5 bench dips at the bottom of the steps. We will run up the steps and then up the sidewalk to the steps of the admin bldg. There we will do 25 decline merkins. We then sprint back to the benches where we did the dips. We do 10 bench dips, then sprint back to the admin bldg to do 20 decline merkins. We continue this pattern until we have done 25 bench dips and 5 merkins.
Mosey to grassy area on east side of admin bldg. Do 20 American Hammers
Mosey to AO.
COUNT-OFF & NAME-O-RAMA
Twelve men, no FNG’s.
CIRCLE OF TRUST/BOM:
When you were young, did you have a father that you admired, that protected you, that you knew found favor in you and you knew would be there for you if in stress? Did you see that father as big, powerful, strong and mighty when you were a little boy? Did you like those special times when you got to sleep by him in his bed, just because he was awesome and big and you felt safer being close to him? Some of us had that in our dads. Some of us are fathers to children who look up to us and trust in us for protection.
As grown adults, we still have that need for the strength of a father who is big and powerful. I would say we have that childlike need but the need is not childlike as all adults have that need. We, as strong men, know that we cannot always go it alone. We need someone more powerful than us, who will “kick ass” to get to us when we are in trouble, defying all odds to do so. We have that in our God, our creator, our FATHER. I love the following verses from Psalms 18 (verses 2 – 19) because they portray not only a wonderful image of just how strong our Father is but how strong his passion is for just one of his children.
2 The Lord is my rock and my fortress and my deliverer,
my God, my rock, in whom I take refuge,
my shield, and the horn of my salvation, my stronghold.
3 I call upon the Lord, who is worthy to be praised,
and I am saved from my enemies.
4 The cords of death encompassed me;
the torrents of destruction assailed me;
5 the cords of Sheol entangled me;
the snares of death confronted me.
6 In my distress I called upon the Lord;
to my God I cried for help.
From his temple he heard my voice,
and my cry to him reached his ears.
7 Then the earth reeled and rocked;
the foundations also of the mountains trembled
and quaked, because he was angry.
8 Smoke went up from his nostrils,
and devouring fire from his mouth;
glowing coals flamed forth from him.
9 He bowed the heavens and came down;
thick darkness was under his feet.
10 He rode on a cherub and flew;
he came swiftly on the wings of the wind.
11 He made darkness his covering, his canopy around him,
thick clouds dark with water.
12 Out of the brightness before him
hailstones and coals of fire broke through his clouds.
13 The Lord also thundered in the heavens,
and the Most High uttered his voice,
hailstones and coals of fire.
14 And he sent out his arrows and scattered them;
he flashed forth lightnings and routed them.
15 Then the channels of the sea were seen,
and the foundations of the world were laid bare
at your rebuke, O Lord,
at the blast of the breath of your nostrils.
16 He sent from on high, he took me;
he drew me out of many waters.
17 He rescued me from my strong enemy
and from those who hated me,
for they were too mighty for me.
18 They confronted me in the day of my calamity,
but the Lord was my support.
19 He brought me out into a broad place;
he rescued me, because he delighted in me.
