THE SCENE: Cold and breezy, many fingers went numb…. 15 PAX plus two 2.0s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, some Hot Feet with LBACs, then LBACs without Hot Feet, Cherry Pickers, false start Tha-Thang, then short mosey to explain exercise
THA-THANG:
Partner sets working through Alpha, Bravo, Charlie, and Delta rounds. One PAX performs a primary exercise for prescribed reps while other PAX performs the alternate exercise while they wait.
We did two different Alphas and two different Bravos, one on either end of the Grinder, then progressed to Charlie and Delta evolutions. PAX paired off, pairs went to either side of the Grinder to begin:
PAVILION END OF GRINDER:
ALPHA – 2 SETS Each Exercise
PRI Tempo Merkins: 10 reps
ALT Al Gore
PRI Bent CMU Row: 10 reps
ALT Hold Iron Cross
PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH ALPHA
WHEN BOTH ALPHAs COMPLETE, BEGIN BRAVO
BRAVO – 2 SETS Each Exercise
PRI CMU Deadlift w/Overhead Press: 10 reps
ALT Hold Superman
PRI Globe Jumps: 5 reps (4-count)
ALT V-Ups AMRAP
PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH BRAVO
WHEN BOTH BRAVOs COMPLETE, RUN TO SWINGSETS FOR CHARLIE
PULL-UP BAR END OF GRINDER:
ALPHA – 2 SETS Each Exercise:
PRI Pull-ups: 10 reps
ALT Iron Mikes AMRAP
PRI Burpees: 10 reps
ALT LBCs AMRAP
PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH ALPHA
WHEN BOTH ALPHAs COMPLETE, BEGIN BRAVO
BRAVO – 2 SETS Each Exercise:
PRI Tricep Dips: 10 reps
ALT Good Mornings AMRAP
PRI Pike Merkins (Dry Docks): 10 reps
ALT Squats AMRAP
PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH BRAVO
WHEN BOTH BRAVOs COMPLETE, RUN TO SWINGSETS FOR CHARLIE
CHARLIE – 2 SETS Each Exercise
PRI Groiners: 10 reps
ALT Imperial Squat Walkers AMRAP
PRI Swan Divers (plank arm extensions on swings): 10 reps
ALT High Knees AMRAP
PAIR RETURNS TO GRINDER FOR DELTA
DELTA – 2 SETS Each Exercise
PRI Bear Crawls: Round Trip between BB goals
ALT Monkey Humpers
PRI Squat Jumps: 10 reps
ALT Hold Plank
IF TIME REMAINS, BEGIN ALPHA AGAIN….
MARY:
20 WW2s OYO
20 2-Ct Heel Taps OYO
IC Alphabets, ABCD twice (double tapped…)
15 Double Shoulder Taps IC
15 2-ct Flutter Kicks IC
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Things were tough last year, and this year is turbulent so far. Many are dismayed, but men of faith can look to God’s word for encouragement and challenge:
Philippians 3:12-16 – Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus. Let those of us who are mature think this way, and if in anything you think otherwise, God will reveal that also to you. Only let us hold true to what we have attained.
Gen Hal Moore (Air Cav Commander in Vietnam, Author of We Were Soldiers Once and Young) wrote that no matter how dire your situation, there is always one more thing you can do to increase your change for success. And after you do that one thing, there’s always one more thing.
Faithful men can put these two messages together, and the outcome is we always do what we can to serve and trust God, no matter what. Never give up the faith.
MOLESKIN:
ANNOUNCEMENTS:
OTBs at Sandy Springs 0530 M/W/F to prep the battlespace for AO kickoff
