THE SCENE: 65 with a chance of rain. 5 pax post for a pre-beatdown ruck. 25 more pax post to get the legs in shape to start the week of right. Lots of good mumble-chatter catching up from the weekend.
F3 WELCOME & DISCLAIMER
5:30am Sharp -Circle of Trust
- Side Straddle Hop x 20
- Imperial Squat Walkers X 15
- Baby Arm Circles x 15 each way
- Mountain Climbers x 15 (4 count)
Burpee Dan’s – Groups of 4
- 4 Burpee : 4 lunges across lot.
- Down to touch the fence and back up in reverse sprint back to start
- 3 burpees : 4 lunges back to starting position.
- 2 burpees : 4 lunges back to starting position.
- 1 burpees : 4 lunges back to starting position.
Mosey to the playground
Aiken Legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward). x 2
Mosey to Baby Cardiac
Burp Back Mountain
- The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire PAX completes.
Wheel Barrel Push-ups – up to 10
The Chase
- Bear Crawl – 20 yards Sprint to the end 2 Burpees and run back
- Crawl Bear – 20 yards Sprint to the end 2 Burpees and run back
- Raccoon Crawl – 20 yards Sprint to the end 2 Burpees and run back
MARY – Hands of Time
Q starts the PAX, legs up at 90 degrees, hands under your rear. One pax at a time in a wave like motion- Each pax counts off aloud as they drop and hold 1,2,3, etc around the circle until finished. Drop straightened legs to 10 degrees
COUNT-OFF & NAME-O-RAMA
30 PAX.
Coolio, Music City, Ivanka, Toll Bridge, Cougar, Hand tight, Pablo, G-6, Eggo, Cherry Picker, Pluto, Too Late, Snitch, High Heels, Bow-flex, Walkabout, Pusher, Rascal, Rusty, Charmin, Ribbed, Rainbow, Cat-Gut, Cheat sheet, A-Rod, Captain Crunch, Woodshack, Code Brown, Fabio, Proton, Barbie.
CIRCLE OF TRUST/BOM:
I am grateful to the Brothers that come out and push me to get better physically every day. God also calls us to push each other and support each other spiritually through prayer by lifting up our brothers.
James 5:13-18
13 Is anyone among you suffering? Let him pray. Is anyone cheerful? Let him sing praise. 14 Is anyone among you sick? Let him call for the elders of the church, and let them pray over him, anointing him with oil in the name of the Lord.
15 And the prayer of faith will save the one who is sick, and the Lord will raise him up. And if he has committed sins, he will be forgiven. 16 Therefore, confess your sins to one another and pray for one another, that you may be healed. The prayer of a righteous person has great power as it is working.
As in the verses above God continually shows us in scripture that He intends for us to be in community with other believers. God uses community to build and strengthen us, Satan uses isolation to destroy. Make a commitment this week to pray for the brothers that were to the left and right of you today.