THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER
Check
WARM-O-RAMA:
SSH, Willie Mays Hayes, Knoxville Cherry Picker, LBAC-F, LBAC-B, Moroccan Night Club, Hallelujah, SSH
THA-THANG:
Grab Bag
Chips reading:
- Merkins
- OHP
- Curls
- Heavy Squats
- Heavy Toe Merkins
- Heavy lunges
- Plank Pull-through
- Tricep Extension
- Blockee
- Dips
- Plyo-Merkin
- Big Boys
- LBC’s
- Heels-to-Heaven
All go into the bag, one member pulls a single chip from the bag, that’s the exercise. Then one representative from each team look at the opposite team and guess a number they think the other team can accomplish in 3 minutes, write it down secretly. Both teams push out as many reps as possible on the given time, the leader who guesses the closest to actual number wins a point for their team. The team with the most points get to flex biceps in the photo.
We went through
5 rounds
Curls, OHP, Tricep Extension, Dips, Heavy Squats
Team Lucille beat team Skeleton 2-3.
MARY:
No Time
CIRCLE OF TRUST/BOM:
“For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us.”
Romans 8:18
Bring your focus off of the temporary life challenges, and look to the Lord whom you will spend eternity with.
MOLESKIN:
What a great day to be at Rampart. You men showed an extreme amount of grit this morning. To start with 10 mile ruck, and go straight into a beatdown shows what our bodies are capable of. All this exercise business is a mental game, YOU CAN DO IT.
ANNOUNCEMENTS:
Hardship Hill, Flag Hand off, Ghost Flag,