THE SCENE: Low 70’s F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Loop with sandbags. Swapped out every quarter. THA-THANG:
Head back out on the loop running. Stop 5 times for 10 burpees and 20 reverse lunges.
Head up to lover’s.
15 front load ruck squat press.
Bear crawl halfway up lover’s, walk rest.
10 body builders.
Once back down to 3rd level lot, sprint to base of lover’s.
4 rounds
MARY:
Ruck hammers x 50
Ruck up flutter kicks x 25 4-count IC
Ruck to chest sit-ups x 20
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The last couple day’s verse of the day I thought went well together and were just good for being a decent human being no matter what you believe.
“Control your temper, for anger labels you a fool.”
Ecclesiastes 7:9 NLT
“Kind words are like honey— sweet to the soul and healthy for the body.”
Proverbs 16:24 NLT
Just think before you speak. And be nice. MOLESKIN:
THE SCENE: Warm, clear F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Baby Arm Circles (ED EA IC) x 15
Michael Phelps
SSH x 30
Round the clock merkin
5 Burpee on your own THA-THANG: Deck of Life: Spread 52 card deck out (face down) and have PAX circle up around. Take turns picking up cards. No breaks and get through deck in 30-35 minutes
CIRCLE OF TRUST/BOM:
Continued homework assignment: Have a deliberate conversation with your neighbor and get to know them. Do what we are called to do. MOLESKIN:
ANNOUNCEMENTS:
TTTP CSAUP Event August 25. Be there.
Jog length of parking lot, skip length of lot, jog length of lot, karaoke length of lot. (approx. 300 yards)
THA-THANG:
Completed 3 sets of partner suicide circuits followed by 0.34 mile circuit run. Each suicide circuit consisted of 3 rounds of 80 yard runs and CMU workouts.
Suicide Circuit 1: #1 PAX runs while #2 PAX bent rows CMU, switch. #1 runs while #2 curls CMU, switch. #1 runs while #2 CMU swings, switch. Total distance 480 yards each.
0.34 mile Circuit: Running with three stops to perform 5 burpees, 10 merkins, 15 squats. At the burpee stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”
Suicide Circuit 2: #1 PAX runs while #2 PAX CMU lunges, switch. #1 runs while #2 upright CMU row, switch. #1 runs while #2 CMU single arm deadlifts, switch. Total distance 480 yards each PAX.
0.34 mile Circuit: Running with three stops to perform 5 burpees, 10 merkins, 15 squats. At the burpee stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”
Suicide Circuit 3: #1 PAX runs while #2 PAX CMU clean & press, switch. #1 runs while #2 bent CMU row, switch. #1 runs while #2 CMU squats, switch. Total distance 480 yards each PAX.
0.34 mile Circuit: Running with one stop to perform 10 merkins. At the merkin stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”
MARY:
Box cutter x10, flutter kicks x10, floor wipes x10, wide flutter kicks x10 (all 4 count). Cashed out with little baby crunches. COUNT-OFF & NAME-O-RAMA
10 PAX present. CIRCLE OF TRUST/BOM:
Recall those things you thought about when you called out the phrase, “As long as I can breathe, I can …” What came to mind? Now listen to these words spoken by Tommie Harris, former pro football player.
Did your “I can” expand its scope after listening to Tommie? We all need to think about our “I cans” and utilize the strength derived from every breathe to make them happen today, tomorrow, next week, and in the years to come. MOLESKIN:
Keep all those involved with the day center drowning death of two 23 month old twins in our prayers. There is a lot of pain, anger, guilt, and remorse. ANNOUNCEMENTS:
August 11th is 3rd F at site behind Stephano’s Pizza. Sign up for Bomb Shelter kickball team to support Garret on August 18th. CSAUP on August 25th (see newsletter).
THE SCENE: Storms and heavy rain overnight, but stopped just in time for our 6:00 start. Wet with puddles for Fast-n-Easy to play in. F3 WELCOME & DISCLAIMER WARM-O-RAMA:
20 SSH IC
10 Cherry Pickers IC
10 LBAC each way IC
Mosey 1 lap around front lot
THA-THANG:
Seabiscuit
Perform: 10 merkins, 15 squats, 20 BBS
Run 1 lap around front lot, repeat exercises, then 2 laps, etc… up to 6 laps and then back down to 1.
All worked hard and covered a minimum of 3.5 miles. Most finished over 4 and I believe a couple finished a few extra laps to hit that 5 mile mark for the day.
MARY:
COUNT-OFF & NAME-O-RAMA
Simmons is included, but isn’t in the Tag list.
CIRCLE OF TRUST/BOM:
The t-storms overnight reminded me how we all will go thru storms in life. If we aren’t in one now, just wait, one will come. Those storms are when we need to rely on God. Like when the disciples were in the boat with Jesus during the storm, He used it to increase their faith and draw them closer to Him. MOLESKIN:
Thoughts for A-Rod as he does the Atlanta ruck event. Prayers for 2 families that have unexpectedly lost the dad at a young age. Busy time at work for Wood Tick and coming up for Mr Wedgie’s wife. ANNOUNCEMENTS:
THE SCENE: 69 degrees, 100% humidity F3 WELCOME & DISCLAIMER: WARM-O-RAMA:
SSH x 20 IC
Tempo Squats x10 IC
Michael Phelps OYO THA-THANG:
Mosey to rock/select rock and complete 2 circuits of 20 Overhead Presses, Curls, and LBCs. Run to AO and back between the circuit.
Mosey to top parking lot- partner up and complete 20 BBSU and 20 Merkins.
Mosey to back of DP (at the steps). Complete 7s- Squat Jumps and American Hammers.
PAX completed 2 sets of 40ish yard sprints.
Mosey back to rocks and R/R #1.
Mosey to Tennis Court- 4 corners of Hello Dollys, Flutter Kicks, LBCs, BBSU.
Completed 4 rounds of sprints.
Mosey back to AO.
MARY:
Insert information about any additional post-THANG work (if applicable). COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Leadership is a marathon not a sprint. Listen to understand, not respond. MOLESKIN:
Insert any personal comments, notes, devotion content, etc. ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
