THE SCENE: Muy Muy Bueno
F3 WELCOME & DISCLAIMER
Given and received
WARM-O-RAMA:
- SSH: 10 x 4 IC
- Tempo Merkin: 5 IC
- Mountain Climber: 5 x 4 IC
- 4 count cherry pickers
- Tempo Squat: 5 x 4 IC
- Baby Arm Circles: 10 x 4 F & 10 x 4 B
- Moroccan night club 6 x 4 IC
THA-THANG:
Carry heavy things as a team or individually to each post.
- Mosey to dugout 1
- 1/2 group “peoples chair” as long as it takes for the other half to finish 20 squats
- 1/2 group 20 heavy squats
Switch Rinse repeat until everyone gets 100 squats
2. Mosey to track dump heavies
- @ track 5 burpees
- @playground 5 burpees
Rinse and repeat to 4, 3, 2, end at 1 on the track.
3. Mosey with sandbags to top of track
Rinse and repeat to 4,3,2,1
4. Mosey with sandbags to bottom of track
- 5 – 4 count American hammers
- 5 – 4 count flutter kicks
Rinse and repeat to 4,3,2,1
Lap #2
5. Mosey to mid field with sandbags
- Pax in a single file line, plenty of space between. 1st man deadlifts the 60# sandbag and toss over head for the next man, then drop to plank the heavy bag travels to the end of the line. When all men are in plank, drag 40# sandbag under your body with opposite arm to the next man.
- Recover, rinse, repeat. Modify to hold Al Gore, and drag the bag back up to first man between the legs of each man.
MARY:
None
CIRCLE OF TRUST/BOM:
That was a hard thing gentlemen. THANK YOU FOR GIVING YOUR ALL. Most men are still asleep waiting to face the day. You have already went to battle and won. The COT today is brought to you by the Apostle Paul.
Key verse Eph 5:20
Eph 5:18 And do not get drunk with wine, for that is excess, but be filled with the Spirit,
Eph 5:19 speaking to one another in psalms and hymns and spiritual songs, singing and making melody with your heart to the Lord;
Eph 5:20 always giving thanks for all things in the name of our Lord Jesus Christ to God, even the Father;
Eph 5:21 and be subject to one another in the fear of Christ.
It’s easy to have a melody in your heart singing to the Lord when things are all good, but when things go wrong our flesh desires to rebel. Instead of focusing on the negative aspects of your situation, thank the Lord for your trials and trouble.
I love the closing thought in verse 21 as well. How do we as brothers ensure that we are holding this standard of giving thanks to the Lord? Be subject to one another in the fear of Christ. That’s accountability right there. That’s why F3 exists to be a helper for your brothers.
Rom 8:35 Who will separate us from the love of Christ? Will tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword?
Rom 8:36 Just as it is written, “FOR YOUR SAKE WE ARE BEING PUT TO DEATH ALL DAY LONG; WE WERE CONSIDERED AS SHEEP TO BE SLAUGHTERED.”
Rom 8:37 But in all these things we overwhelmingly conquer through Him who loved us.
Give thanks to Him for the good, for the bad, for the mundane, for the Joy. He alone is worthy. THANK YOU LORD.
MOLESKIN:
This was a repeat of my VQ, still an honor to Q at Rampart. Looking forward to many more.
welcome back Ride along!
ANNOUNCEMENTS:
pathfinder ruck training beginning soon
F3 in the nude?? What’s that about?
Q calendar openings have been filled, thank you men.
