THE SCENE: Perfect for a beat down, gloomy and cool
F3 WELCOME & DISCLAIMER
As always ✅
WARM-O-RAMA:
- Willie mays Hayes
- SSH: 15 x 4 IC
- Tempo Merkin: 10 x 4 IC
- Toe Merkin: 25 x 4 IC
- 4 count cherry pickers
- Tempo Squat: 5 x 4 IC
- Little baby arm circles 10 x 4 F & 10 x 4 B
- Chattanooga cherry picker
- Seal claps
- Overhead claps
- SSH: 15 x 4 IC double time
THA-THANG:
Mosey over to the circle
Round 1
Each man at one station. 60 seconds of work. Once finished move to the next station. Repeat until each man has completed every station. No breaks
60# sandbag deadlift
Plank
40# sandbag curl
Burpee
40# sandbag get up’s
Al Gore
30# ruck plate kettle bell swings
Plank
20# ruck sack tricep extension
Burpee
10# ruck plate extension hold
Al Gore
5# sand disc plank slides
Big Boys
CMU Rifle carry
60 seconds of rest while we mosey to start line. Mosey to FSWP sign and back. Record time we. Ame in at 1:45. Challenge men to cut the time by 15 seconds. Go again, came in at 1:20. If we successfully make time then no punishment. If we fail, we get 10 burpees per man. No extra burpees
Round 2
Mosey back to the circle
same plan, but we cut the time to 30 seconds per station to finish on time
60# sandbag bent row
Plank
40# sandbag squat
LBC
40# sandbag overhead switch shoulder to shoulder
Al Gore
30# ruck plate overhead press
Plank
20# ruck sack merkin
LBC
10# ruck plate extension hold
Al Gore
plank shoulder touches
Big Boys
CMU Farmer carry
Finish at 6:00
Mosey to start line
Run to the sign and back. If we beat our best time, we’re finished. If we don’t, 30 merkins per man.
MARY:
Did I not have time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Water.
Adult men are approximately 60% water. We can live for bout three days without drinking water. Water is the source of our life. If we don’t have access to clean drinking water, we die.
I want to draw your attention to spiritual water.
Joh 4:7 A woman of Samaria *came to draw water. Jesus *said to her, “Give Me a drink.”
Joh 4:8 For His disciples had gone away to the city to buy food.
Joh 4:9 So the Samaritan woman *said to Him, “How is it that You, though You are a Jew, are asking me for a drink, though I am a Samaritan woman?” (For Jews do not associate with Samaritans.)
Joh 4:10 Jesus replied to her, “If you knew the gift of God, and who it is who is saying to you, ‘Give Me a drink,’ you would have asked Him, and He would have given you living water.”
Joh 4:11 She *said to Him, “Sir, You have no bucket and the well is deep; where then do You get thisliving water?
Joh 4:12 “You are not greater than our father Jacob, are You, who gave us the well and drank of it himself, and his sons and his cattle?”
Joh 4:13 Jesus answered and said to her, “Everyone who drinks of this water will be thirsty again;
Joh 4:14 but whoever drinks of the water that I will give him shall never be thirsty; but the water that I will give him will become in him a fountain of water springing up to eternal life.”
In Psalm 1 we read,
“Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers.”
Psalm 1:1-3 ESV
A tree planted by streams of water prospers. Not because of the view, or it’s individual position. It prospers because it’s roots, the foundation of the tree have access to the source of life. The tree has an endless supply of water.
Brothers, I call you to follow this Psalm. Watch who you run with, watch what they say, delight in the Lord, and spend time with Jesus. Be plugged into Him. He is living water. He is the source of life. Drink of the well, and look to Christ.
Prayer requests
BOM
MOLESKIN:
Super proud of the pax at Rampart today. You guys carried my heavy day without grumbling. Maybe it should get harder. 😉
ANNOUNCEMENTS:
Bobbitt on Iron Pax at Project
Flag and Q change at project coming soon. Let’s go support our family in Oak Ridge.