THE SCENE: 50ish and clear. Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
- Phelps
- RFTS/LIH
- Finkle swings
- Willy Mays Hays
- Merkins
- Down/Up dog
- Quick mosey
THA THANG:
11s at the hill. Star jacks, up the hill, derkins
Mosey to the field
Starting in the endzone – 10 burpees, 10 merkins, 10 (4-ct) LBCs.
Sprint to the other endzone and decrease rep count by one – 9 burpees, 9 merkins, and 9 LBCs
Repeat until you finish 1 burpee (10 rounds).
Mosey to the 50-yard line. Guantanamo
Mosey to the 20-yard line:
- 5 monkey humpers
- 4 shoulder taps
- 3 diamond merkins
- 2 donkey kicks
- 1 broad jump
- Repeat until you get to the endzone.
Jelly Legs: 30 second Al Gore, 30 squats, sprint. 20 second Al Gore, 20 squats, sprint. 10 seconds Al Gore, 10 squats, sprint.
Bear crawl
MARY:
Mary – PAX choice
COUNT-OFF & NAME-O-RAMA
Me and 9 of the best men I know.
CIRCLE OF TRUST/BOM:
The inspiration for the Word came from Caveman. Last time I led at Shamrock, I talked in the BOM about legacy. Living in such a way that we leave the legacy that we want to leave. After the workout, he made the comment, “What we do with our ‘dash’ matters….”. What was he talking about? He meant, that one day your body will be ash and there will be a tombstone with your name on it. It will have the day you were born and the day that you died – and in between, there will be a DASH. That dash represents today, this week, this year. You are living that DASH. What we do with our ‘dash’ matters.
- Are you doing your utmost to use your precious few years wisely?
- Perhaps there is a hatchet that needs to be buried
- Perhaps there is a neglected relationship that needs investment.
- Perhaps there is a bad habit you need to put to death
- Perhaps there is a good habit you need to build into your lifestyle
- Are you using your precious few years wisely?
Psalm 39:4-5, “Lord, remind me how brief my time on earth will be. Remind me that my days are numbered— how fleeting my life is. You have made my life no longer than the width of my hand. My entire lifetime is just a moment to you; at best, each of us is but a breath.”
Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”
MOLESKIN:
ANNOUNCEMENTS: