THE SCENE: Warmish (relatively) and clear
F3 WELCOME & DISCLAIMER Check!
WARM-O-RAMA:
Abe Vigoda x 7, Cherry Picker x 8, SSH x 20, Tempo Merkin x 10
THA-THANG:
Mosey back to the new parking lot in front of Sophomore Hill.
Escalator workout with the following exercises:
- 10xBurpees
- 20xBBS
- 30xHand Release Merkins
- 40xSquats
Start with just the 10 then run one lap, then do 10 and 20 and run a lap, continue until you’ve completed all 4 exercsies and 4 laps. For the laps the PAX had the option to pick their own distance with the shortest of the three options being .1 mile and the longest ~.25 mile. The goal was for each man to pick the lap distance that would keep them even with the rest of the PAX. Erector was so far ahead even using the longest lap that nobody had a chance. Should’ve added a 1 mile lap option.
Mosey over to the coupon pile and grab your coupon. Surprise JAILBREAK! halfway there.
More escalators, but this time with stairs! Perform the following in the same fashion as above.
- 10xPicture Hangers
- 20xTricep Extensions
- 30xCurls
- 40xRows
Run up to the pull-up bars for max pull-ups in between sets.
Recover back to the shovel flag.
MARY:
Flutterkicks x 50
COUNT-OFF & NAME-O-RAMA
12 men riding the escalators at JUCO
CIRCLE OF TRUST/BOM:
March JUCO monthly challenge:
The challenge for March is to set aside a block of 10 minutes every day for prayer/meditation. If you would like to join the challenge, like the post in the JUCO slack page and I’ll add you to the JUCO monthly challenge channel.
4 Rejoice in the Lord always. I will say it again: Rejoice! 5 Let your gentleness be evident to all. The Lord is near. 6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.
8 Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. 9 Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Launch of the new AO “The Arsenal” is next Saturday at 7am in Maryville