THE SCENE: Chilly F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Mosey to the Tennis Courts and back THA-THANG:
Zachary Tellier WOD – Modify up w/ CMU
10 Burpees
25 Merkins
50 Lunges
100 BBS
150 Squats
5 rounds total, start with just Burpees and then add next exercise for each round. Ex. Round 3 is Burpees, Merkins and Lunges.
Flutters & Colt 45’s to finish
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Honoring this hero brings a great feeling of thankfulness. No matter if everything is going perfectly or not, I can absolutely be thankful for all the life I get to live.
THE SCENE: Sticky and Dark F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Stretch it out THA-THANG:
During the IPC I heard the guys talk about Hero WOD’s and got curious. Thought that would be great to inject into our RAW Routine. This workout is to honor Navy Seal Chris Kyle – 3 Rounds is to remember his M & 2–2.0’s, 4 moves to honor his 4 tours in Iraq and 160 total reps per round for his 160 confirmed kills. We did all weighted exercises w/ a CMU
3 Rounds
40 KB Swings (CMU)
40 Box Jumps
40 Thrusters (CMU)
40 Decline Merkins
This was a torcher and went relatively fast. So, to cash out:
20,20,20 Squats, Merkins, BBS
20,20,20 CMU Merkins, CMU Am Hammers, 4 ct Mountain Climbers
10,10,10 CMU Merkins, CMU Am Hammers, 4 ct Mountain Climbers (Old School for Tweet-E)
MARY:
See Above COUNT-OFF & NAME-O-RAMA
We are the 3 best friends that anyone could have
CIRCLE OF TRUST/BOM:
Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.
The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.
MOLESKIN:
The workout was short and sweet. Pretty sure the guy in the van may be living there in the parking lot. We had to do the BOM up front so the Q could get out of there and participate in “Walk to School” day. ANNOUNCEMENTS:
Check Calendar
THE SCENE: 70, humid F3 WELCOME & DISCLAIMER WARM-O-RAMA:
OYO
Coupons
90, 60 and 60 sandbags
3 rucks
Dumbells and kettle bell THA-THANG:
5 stations with 2 movements at each. Switch between movements for 8 minutes then switch station.
1. Merkins and bent over rows
2. Triceps extension and curls
3. OH press and upright rows
4. Squats and straight leg deadlifts
5. BBS and superman
MARY:
Insert information about any additional post-THANG work (if applicable). COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Sign up to Q MOLESKIN:
Insert any personal comments, notes, devotion content, etc. ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
CIRCLE OF TRUST/BOM:
Talked about Paul’s ministry and how we was bold, yet he also had a plan to engage with audiences where his conversation was likely to be engaging. We should practice this in our walk as well as we try to reach others with the gospel. Look for fertile soil where the conversation will be received. We can be bold and smart at the same time.
