THE SCENE: Light wind with a temp around 38. Sunrise coming up over the lake.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Holding ALGORE, did disclaimer. Warmup included SSH, halleluiahs, mountain climbers, LBAC forward, tempo squats, LBAC backwards, Willie Mays Hays, tempo merkins, toe merkins, Knoxville cherry pickers, Chattanooga cherry pickers, Sampsons
THA-THANG:
Mosey approximately 100 meters. While one HIM is pushing a sled (80lbs) 100 yards, the other HIMS do the exercises the Q calls. Every HIM had a CMU.
Exercises called:
- Goblet Squats with CMU
- Push Press with CMU
- Thursters with CMU
- Curls with CMU
After a run to the fort, added another 45lbs to the sled.
- Bent over rows with CMU
- Burpees (no CMU)
- Little Baby Crunches with CMU
After completed exercises, Q added 2 CMUs to sled and the HIMS encouraged the Q for the entire 200 meters.
Mosey to circle (100 meters)
MARY:
30 second plank hold.
COUNT-OFF & NAME-O-RAMA
9 HIMS including a FNG now named Iron Chef.
CIRCLE OF TRUST/BOM:
Psalm 98: HOPE.
We have a need for hope, a giver of hope, a gift of hope and the response to hope.
MOLESKIN:
Curious George heads out to the Marines on December 8th. Prayed for him specifically.
ANNOUNCEMENTS:
Be at #rampart at 5:15am Monday for a beatdown and 5:30pm for the Kingston Christmas Parade.