THE SCENE: Warmed up a bit. Had a little sky sweat. Just enough to keep you cool. It was nice. Then out of no where there was a high speed chase of a motorcycle and like twelve cop cars! It was nuts!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 IC SSH, 10 IC Merkins, 20 IC Flutter Kicks, and 10 IC Squats
Warm-up lap around the parking lot, butt kicks on side, high knees one side, side shuffle one side, sprint one side
THA-THANG:
Do 1 of each on round 1, run a lap, 2 on round 2, 3 on 3, etc. up to 10 (if you can make it that far). Run the small lap between each one, and Burnie the little hill next to the steps
- Hand Release Merkin, Merkin, Clap Merkin equals 1 rep
- LBC, BBS, WW2
- Get up, squat, squat jump
- Bent row, upright row, CMU swing
It’s a compound movement, so don’t just do all your LBCs then all your BBS. If you’re on round 5 do a LBC, BBS, then WW2 in that order, 5 times.
MARY:
21 IC Normal box cutters, 21 IC superman box cutters (draw with your hands, and keep your feet up), LBCs to cash out
COUNT-OFF & NAME-O-RAMA
twelve PAX and one 2.0
CIRCLE OF TRUST/BOM:
Scout is going to Basic next week, so I wanted to share something basic. When asked, “What is the greatest commandment”, the greatest man who ever lived (King Jesus) said, “Love the LORD your God with all of your heart, all of your soul, all of your mind, and all of your strength.” He also gave us a bonus, “The second is like it, to love your neighbor as you love yourself.” Love God. Love others. Loving others is going to look different when we are loving a boss or a superior officer than when we love our kids or spouse. But we are empowered to love in all those different ways when we keep the first commandment the first and most important thing. God made that the greatest commandment for a reason, its because it’s what we are made to do. We most reflect the image of our creator when we are loving like He loved.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
OTB tomorrow at Sandy Springs. Don’t be a square