THE SCENE: 48 degrees and dry… And a little salty no one picked up the Q.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Cherry Pickers
10 Windmills in cadence
THA-THANG:
Mosey around the lot where we meet.
- Grab a CMU
- 20 Curls
- 10 single arm rows each side
- 20 tris
Mosey to the large lot and line up
- Bear crawl to the next line
- Lunge to the next line
- Flutter kicks
- Rinse and repeat across the lot
Mosey to Sophomore Hill
- Bernie up the hill
Mosey to the Pull up bars
- 5 pull ups / 20 LBCs x2
Mosey to the coupon pile
- Grab a CMU
- 20 Curls
- 10 single arm rows each side
- 20 tris
Mosey back to the flag stopping for core exercises along the way.
MARY:
Rifle carry and Murder Bunnies to wrap it up.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.
Today I’m discussing the 12th pillar:
Truthful
The verse for this pillar is 1 John 3:18
“Dear children, let’s not merely say that we love each other; let us show the truth by our actions.”
1 John 3:18 NLT
Love this! Actions speak louder than words. Be that example for others. Don’t sit around and wait for someone to ask for your help, Just Do! This is how you truly lead.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Betty will be out to discuss Shield Locks with the crew this Friday!
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