THE SCENE: 50 and clear…perfect weather for a beatdown
F3 WELCOME & DISCLAIMER: administered
WARM-O-RAMA:
- 20 SSH
- 10 Baby Arm Circles Forward
- 10 Baby Arm Circles Backward
- 10 Merkins
- 15 Moutain Climbers
- 5 Cherry Pickers
- 30 Seconds OYO
THA-THANG:
Everyone grab a CMU and mosey towards the duck pond. Stop at road signs along the way.
- Stop 1 – 20 OHP
- Stop 2 – 20 Curls
- Stop 3 – 20 Squats
Drop the CMUs at stop sign by the duck pond and take the big loop around campus. At every road sign, stop and pull a card from the F3 Workout Deck. Q choice on number of reps if not listed on card. Cards pulled were as follows:
- Low, Slow Squat
- Carolina Dry Dock
- Calf Raises x100
- WWII Situps
- Wide-arm Merkins
- Low Plank (60 seconds)
- Backward Lunge
- Merkin
- Ranger Merkin
- Bulgarian Split Squat
- Squat
- WOJO Squat
- High Knees
- Merkin
- Squat Thrust
- Sprint 400m
After the above exercises we made it back to the duck pond and did Spicy Dragons up the hill. Similar to Welsh Dragons but low plank instead of shoulder taps and increment by 1 up to 10 or until your arms fall off.
Grabbed our CMUs and moseyed back to the flag. Stopped at a sign along the way for 20 curls.
MARY:
No time
COUNT-OFF & NAME-O-RAMA
7 RUSHers and 8 Bootcampers
CIRCLE OF TRUST/BOM:
Butterknife delivered the word today after leading RUSH:
Message:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse. Today I’m discussing the 13th pillar which is the final pillar:
Generous
The verse for this pillar is Proverbs 11:25“The generous will prosper; those who refresh others will themselves be refreshed.”
Proverbs 11:25 NLTYou can’t out give God! I encourage you to be more generous… This is not just with money, but with time as well. We were put here to serve. Give blood, volunteer for something you’re passionate about, help someone without expecting or wanting anything in return. These acts not only help others, but they are so rewarding. You feel good!!Jesus shows us how it’s done
In 2 Corinthians 8:9 it says
“You know the generous grace of our Lord Jesus Christ. Though he was rich, yet for your sakes he became poor, so that by his poverty he could make you rich.”
2 Corinthians 8:9
Keep giving and you will never be without!!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
No announcements today.