THE SCENE: 65 and clear. Perfect for a beatdown
F3 WELCOME & DISCLAIMER: All veterans – skipped.
WARM-O-RAMA:
- RFTS / LIH
- Phelps
- Merkins
- Down/up dog
- OHC
THA THANG:
30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:
- 150 curls
- 125 heavy squats
- 100 OHP
- 75 CMU swings
- 50 Thrusters
- 25 Blockees
If you finish the blockees, start over and push until the timer is up.
Once through the circuit is 525 reps. How many cumulative reps?
MARY:
PAX led Mary for 5 minutes
COUNT-OFF & NAME-O-RAMA
6 men, 1 2.0, 4 runners
CIRCLE OF TRUST/BOM:
Our words have power. Specifically, as a father and as a husband, your words have more power than you can imagine. Your children, and mine, will grow up believing the words they hear us speak to them.
When it comes to the words you speak over your family – be gracious, be careful.
We can use this power irresponsibly…
Proverbs 12:18 – The words of the reckless pierce like swords
Proverbs 15:4 – a deceitful tongue crushes the spirit.
Proverbs 11:17 – you destroy yourself when you are cruel.
…or we can use that awesome power to build-up, to create, to restore, to empower
Proverbs 16:24 – Kind words are like honey— sweet to the soul and healthy for the body.
Proverbs 11:17 – Your own soul is nourished when you are kind
Proverbs 12:18 – the tongue of the wise brings healing.
Proverbs 15:4 – Gentle words are a tree of life;
Proverbs 18:21 – The tongue has the power of life and death,
“Set a guard over my mouth, LORD; keep watch over the door of my lips.” (Psalm 141:3)
MOLESKIN:
Let’s do this again in a few months and see if we are getting measurably stronger. Here is the rep count today – next time we do this, beat your score!
| Judge Judy | 500 |
| Data | 514.1 |
| Lil’ Spice | 480 |
| Wheelchair | 500 |
| Stitch | 475 |
| Stiff Arm | 400 |
| KickFlip | 504 |
ANNOUNCEMENTS:
Convergence at JUCO, July 2nd