Q: Bail Bonds
PAX: Gmail, Biohazard (Jay Shepherd), Mathlete, Colonel (Alex Wallace), flyball, Natty
FNGs: None
COUNT: 7
Wearing the ruck for everything.
WARMUP:
SSH
Tempo Squats
Calf Raises
Tempo Merkins
THE THANG:
Ruck to the end of the Greenway and back to the flag.
Apollo Onos
Ruck to the concrete stadium seats.
10 reps to 5:
Alternating Step-ups
Dips
Ruck around the park back to the stadium seats.
10 reps to 5:
Right leg Lateral Step-ups
Left leg Lateral Step-ups
Incline Merkins
Ruck back to flag.
MARY:
Imperial Squat Walkers
Plank Hold
Shoulder Taps
Lunges til time.
ANNOUNCEMENTS:
Forg3 coming up next week.
Escape Haw Ridge is coming up in March.
COT:
MLK: “Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
This is also a Biblical truth.
Matthew 5:14-16 NLT
[14] “You are the light of the world—like a city on a hilltop that cannot be hidden. [15] No one lights a lamp and then puts it under a basket. Instead, a lamp is placed on a stand, where it gives light to everyone in the house. [16] In the same way, let your good deeds shine out for all to see, so that everyone will praise your heavenly Father.
We need to be that light to those around us and shine where the darkness is. But remember that it’s all for the Glory of God!
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