THE SCENE: JUCO was pleasant this morning: no rain and comfortable temperature with low humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 plank-jacks, 15 SSH, 15 Imperial Walker, 10 Windmill, and 15 Moroccan Night Club
THA-THANG:
Mosey towards the Sophomore stopping halfway for 5 8-count body builders. Continue mosey. Start with 5 reps of the following exercises (one at each corner) and increase by 5 the next two sets (i.e. 5, 10, 15 reps). Burpees and breaking down the burpee.
- burpees and Bernie Sanders up the hill
- squats and run to next corner
- merkins and run down to the next corner
- thrusters and run back to start
- repeat
Mosey to coupon pile and complete 15 squat, curl, press, and tricep extensions in one motion.
Mosey over to hand rails near the middle of campus. Complete 15 supine pull-ups and 5 burpees at each corner of the parking lot, running from one corner to the next (4 corners, thanks for asking Toto, 2 rounds total). Collect the 6 and do 5 more burpees. Mosey towards the flag.
Stop at the corner of the parking and complete 10 tempo merkins in cadence. Bear crawl to next corner and sprint to the flag.
Circle up and begin a merkin “wave”. 1st PAX does 1 merkin, then the PAX to his right completes 1 merkin. Repeat until all have complete 1. All PAX are holding plank the whole time while they are not doing their merkins. Increase reps by 1 until time is called. Thanks to Fast-n-Easy for stepping it up on round 4 and encouraging all the PAX to complete the final round with hand-clap merkins.
COUNT-OFF & NAME-O-RAMA
10 PAX today
CIRCLE OF TRUST/BOM:
Not prepared for the Word this morning, I decided quickly to turn in The Word to James 1. This one of my favorite passages. I read the first 8 or so verses. Trials will come, but you will make it through them and be better in the end if you look to God for wisdom. Ask God for wisdom, and he will give it if you ask without doubting but with faith.
ANNOUNCEMENTS:
Prayers for all those recovering from the Go Ruck event this past weekend.