38 and clear
F3 Welcome & Disclaimer
SSH x20 IC
Reverse Lunges x10 each leg IC
Dive Bombers x15 IC
Arm Circles Forward x15 IC
Arm Circles Backward x15 IC
Cherry Pickers x15 IC
Mosey to Everest
Gather at the bottom of Everest. Run up Everest and do a burpee corresponding to the round you are on. Run back down and do the corresponding exercise(s) for that round (Reg. = x15x, Adv. = x20 OYO – Idea being don’t sacrifice form for speed…modify, don’t cheat!)
Round 1: Pikes
Round 2: Pikes, Narrow Squats
Round 3: Pikes, Narrow Squats, Lance Armstongs,
Round 3: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins,
Round 3: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges
Round 6: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges, 4ct Flutter Kicks
Mosey back to starting area and assemble near hill.
Partner up. One person does the exercise will the other runs the hill.
100 (Prison Squats)
100 BB sit ups
Then perform AMRAP Side-straddle Hop Burpees (5 SSH+2 Burpees=1) while your partner runs the hill (4 min)
Mosey back to starting area
Prisoner Cell Merkin Burpees (PCMBs)
Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete.
10 to 1
Alternate Wide Merkins and Hello Dollys. Start with 10 reps each, then 9, 8, and so on until 1 with no rest.
(1 BBS + 4 American Hammers, then 2 BBS + 8 American Hammers, 3 BBS + 12 American Hammers…)
Number off and Name-O-Rama
One of the most prominent people in ancient Hebrew is King David. He was a mighty warrior, poet, king…all around man’s man. A little less know is a group of warriors known at David’s Might Men (2 Samuel 23 gives a list of them and some of their incredible feats). These were men of strength, loyalty, passion and valor, HIMs!
Benaiah is singled out by the text for being a particularly great warrior. The text gives a list of Benaiah’s “great exploits”, suggesting that these are what brought him fame and honor. They include: killing two Moab’s best warriors, attacking a 7 1/2 foot tall Egyptian with a club, stealing the spear that the Egyptian was using, and killing the Egyptian with it, and killing a lion in a pit on a snowy day. This last feat is the topic of a book by Mark Batterson, “In a Pit with a Lion on a Snowy Day: How to Survive and Thrive When Opportunity Roars.” Opportunity is all around us, and as men who want to be HIMs we have to see and then seize it! Most men let fear dictate their next move rather than faith. Benaiah saw an opportunity, jumped in and grabbed it. In the book Batterson offers us a “Lion Chaser’s Manifesto”:
“Benaiah chased a lion down into a pit. Then, despite the snow and slippery ground, he caught the lion and killed it.” – II Samuel 23:20
Quit living as if the purpose of life is to arrive safely at death.
Set God-sized goals. Pursue God-ordained passions.
Go after a dream that is destined to fail without divine intervention.
Keep asking questions. Keep making mistakes. Keep seeking God.
Stop pointing out problems and become part of the solution.
Stop repeating the past and start creating the future.
Stop playing it safe and start taking risks.
Expand your horizons. Accumulate experiences. Consider the lilies.
Enjoy the journey. Find every excuse you can to celebrate everything you can.
Live like today is the first day and last day of your life.
Don’t let what’s wrong with you keep you from worshipping what’s right with God.
Burn sinful bridges. Blaze a new trail. Criticize by creating.
Worry less about what people think and more about what God thinks.
Don’t try to be who you’re not. Be yourself. Laugh at yourself.
Quit holding out. Quit holding back. Quit running away.
Chase the lion!
I believe we all have opportunities in our lives waiting to be seized. Not just opportunities for gain, but opportunities to love and serve others. Lean in and go for it! Don’t cower back or wait for “the right time”…Chase The Lion!
— Cap’n Crunch
Great morning with great men! It was cool, but things heated up pretty quick once we got started. Mummblechatter was high as was camaraderie.
Submitted by Elvis and Cap’n Crunch