THE SCENE 67 and clear
F3 Welcome & Disclaimer
THE THANG
COP
SSH x 32 (IC)
Windmill Merkins x10 each side(IC)
Reverse Lunges x10 each leg (IC)
Arm Circles Forward x12 (IC)
Arm Circles Backward x12 (IC)
Imperial Walkers x10 (IC)
Lap around the parking lot
Grab some iron and circle up.
Shoulder Ladders
Perform 1 KB clean and press with right arm, then 1 with left. Immediately do 2 with right, then 2 with left. Continue to 5 on each arm.
After everyone finished ladder, line up at cones. Hold squat position for 15 count, perform 15 squats, sprint to cone and back. For round 2, 20 count, 20 squats. For round 3, 25 count 25 squats.
Rinse and repeat x3
Intervals
Now it’s time for some interval training
– Swing: left 30 sec, right 30 sec
– Rest 45 sec
– Clean: left 30 sec, right 30 sec
– Rest 45 sec
– Figure 8s: clockwise 30 sec, counterclockwise 30 sec
– Rest 45 sec
– High pull: left 30 sec, right 30 sec
– Rest 45 sec
– Squats: KB racked left 30 sec, KB racked right 30 sec
– Rest 45 sec
– Swing: left 30 sec, right 30 sec
Circle up for some abs
MARY
Flutter Kicks x30 4ct IC
Freddie Mercury x20 IC
Side Crunches x15 each side IC
Boat Canoes OQ
BBS x15 IC
Swimmers x15 IC
ATMs IC
COT
Number Off and Name-O-Rama (10 PAX, 1 FNG- Snoop)
BOM
One of the most prominent people in ancient Hebrew is King David. He was a mighty warrior, poet, king…all around man’s man. A little less know is a group of warriors known at David’s Might Men (2 Samuel 23 gives a list of them and some of their incredible feats). These were men of strength, loyalty, passion and valor, HIMs!
Benaiah is singled out by the text for being a particularly great warrior. His name means, “built up by Jehovah.” His exploits are chronicled in 2 Samuel 23:20-23. One that sticks out is defeating a lion in a snowy pit. He saw the lion, jumped in and killed it, that’s pretty bad to the bone! Natural question for me is why? I don’t think he was trying to prove his manhood, I think he was accepting responsibility for it. What happens if he does nothing and someone else falls in that pit? Not good. Benaiah knows that if he doesn’t take action someone else is going to pay the price. So he does what he needs to do. That is what being a HIM is all about. It’s about taking responsibility for those under our care and doing the hard thing in order to keep them safe.
So where are your “lions?” Who is depending on you to do the hard thing? Make the HC NOW to be a lion chaser in your world. And always remember you never go alone…the PAX has your 6.
MOLESKIN
First time YHC has made it to “Bells and Ropes” at the Dog Pound. Great morning! They guys worked hard in typical Dog Pound fashion. Looking forward to getting back.