THE SCENE: Could not have been more perfect
F3 WELCOME & DISCLAIMER
Included in the price of admission, aka $Free.99
WARM-O-RAMA:
- SSH – 4
- Tempo Merkins – 10
- Tempo Squats – 10
- SSH – 8
- Willie Mays Hayes – 6
- Knoxville Cherry Picker – 5
- Plank Stretch
- SSH – 12
- Run to sign and back
THA-THANG:
- Part 1: RUN
- 10 minute timer
- Start the timer, then…
- Run from Line 1 to Line 2 (~10 yards) and back to Line 1
- Run from Line 1 to Line 3 (~20 yards) and back to Line 1
- Run from Line 1 to Line 4 (~30 yards) and back to Line 1
- That is 1 rep
- Rinse and repeat as many times as you can in the 10 minutes.
- Part 2: AMRAP
- 3×2 minutes timer
- Count the total number of reps (cumulative, not individual)
- Start the timer, then…
- 2 minutes AMRAP SSH
- (no rest)
- 2 minutes AMRAP High Knees (count 1 leg)
- (no rest)
- 2 minutes AMRAP mountain climbers (count 1 leg)
3 MINUTES REST AND RECORD 1st ROUND # OF REPS
Now…REPEAT the full routine – starting over with your rep count
Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps
MARY:
No time for Mary
CIRCLE OF TRUST/BOM:
2 Corinthians 13:4-5
4 For though he was crucified through weakness, yet he liveth by the power of God. For we also are weak in him, but we shall live with him by the power of God toward you.
5 Examine yourselves, whether ye be in the faith; prove your own selves. Know ye not your own selves, how that Jesus Christ is in you, except ye be reprobates?
It is good to test ourselves physically, but also test ourselves spiritually.
MOLESKIN:
Birthday Q for me. It was great to spend the morning with my brothers. I was presented with the most awesome CMU I have ever seen, thank you men.
Young man in Kingston lost his life in a car accident last night, close friend of Stetson. Please pray for his family, and all of the youth struggling with the loss of a friend today.
ANNOUNCEMENTS:
Hardship Hill, signup, flag hand off, BFF tomorrow at Shamrock, Rampart 10 miler with beatdown on the end, May 6.