THE SCENE: Cold, 20 degrees with a slight wind making the wind chill somewhere in the teens.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All of the exercises for the day were picking to work big muscle groups, in an effort to stay warm. We tried a few new things, one of which was pretty challenging (Balls to the wall Indian Run means you hold plank for a really long time)! 3 rucked prior to the boot camp in an effort to be warm! 6 men did JUCO Rush. Props to Guardrail for riding his bike every week, in the rain and in the cold!
| 2 laps around the small parking lot (.25 miles) |
| Speed Skaters (5 each Leg) |
| El Capitan 5 each leg (deep lunge with both hands to the ground) |
| 20 Merkins OYO |
| 20 BBS OYO |
THA-THANG:
| Mosey to loading dock near CMU’s | |
| Count into 3 groups | |
| 3 stations | |
| at box (for lack of a better word), do calf raises 25L, 25R, 50 together | 100 |
| at loading dock do leg lifts while holding yourself off the ground | 20 |
| at designated area, Merkins/squats | 30 each |
| rinse and repeat x3 | |
| mosey to wall | |
| 20 squats OYO | |
| at wall perform wall squat indian run | |
| 30 BBS OYO | |
| 15 incline Merkins feet on wall | |
| BTW (Balls to the wall or as close as you are comfortable) indian run back | |
| El Capitan up hill behind wall to sophomore hill | |
| Speed Skaters (10 each Leg) | 20 |
| Mosey down | |
| Repeat x 3 | |
| Mosey Back to AO | |
MARY:
It was too cold to lay on the ground for some Mary! We took advantage of our time elsewhere today.
COUNT-OFF & NAME-O-RAMA
13 for boot camp and 6 for Juco Rush
CIRCLE OF TRUST/BOM:
How do you know the will of God?
Ephesians 4:25-32
Paul gives some guidelines on how we should act, ie things we should or should not do. Scripture defines how we should act so that through prayer we can be more in tune with God. If we don’t do the simple things listed in scripture., how can we expect big things from God?
MOLESKIN:
2 prayer requests:
Pool Boy is meeting with the Attorney today, it could be to finalize the divorce.
Curve ball has a colonoscopy coming up this week, pray that the prep day is “smooth”, and the the test reveals noting of concern.
ANNOUNCEMENTS:
Convergence coming up in early December at the Truck Stop.