THE SCENE: Cool and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7x Cherry Pickers, 10x Hairy Rockettes, 10x Tempo Merkins, 10x Tempo Squats
THA-THANG:
Reverse Indian run to the back left parking lot (the new one) with the front man dropping off for 3 burpees every 5 seconds.
In the newish parking lot from one side to the other performed a suicide ladder with HR Merkins and Bobby Hurleys. Went from 5 of each to 20 of each.
Mosey over to the coupon pile and pick a good one.
In the parking lot to the East of the maintenance building. Partner up for some DORA.
- 100 x CMU Swings
- 200 x BBS/LBC
- 300 x Curls/Tricep Ext
While your partner runs to the far end of the parking lot and back, work through the above exercises.
Mosey back to the concrete wall for some 11’s. CMU squats and 4xcount Calf Raises on either side of the road next to the retaining wall.
Mosey back to the shovel flag for a little Mary.
MARY:
20xImperial Walkers, 20xFlutter Kicks
COUNT-OFF & NAME-O-RAMA
5 for JUCO’s beatdown and 5 for JUCO: Rush
CIRCLE OF TRUST/BOM:
I’m bringing back the monthly challenge.
October JUCO monthly challenge:
The challenge for October 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:
Hardship Hill work day on Friday and race on Saturday. Help out wherever you can.