Disclaimer: I’m not a professional, listen to your body, modify if needed. BOM for opening prayer. Slowzy to bus loop for warmup.
Warmup – SSH X 25 IC
LBAC X 10 IC each arm
TTT X 10 IC
Slowzy to bus loop sidewalk where I revealed the workout for this morning…. The Deck of Death!!!
Includes: standard deck of cards w/ 2 Jokers
Number or face card dictates the reps, Jack=11, Queen=12, King = 13, Ace=14. Jokers = any exercise and rep count at the discretion of the person who flipped it.
Shuffle and deal amongst the PAX. After one round of 12 PAX playing their cards we took a 30 sec rest. We were able to finish all 54 cards with 1 minute to spare. Oh yeah and the mumblechatter was totally gone by the 25th burpee in a row. 🙂
All in all we did 117 Burpees (104 from cards and 12 bonus Burpees courtesy of Chum’s Joker! and the much nice 1 Burpee from Thumbs Up’s Joker), 104 Merkins, 104 Squats, and 104 LBCs.
Slowzy back to shovel flag.
Announcements – Stomp the Swamp 5K – please support this event. All monies go to the men’s and women’s cross country team for travel, meals, buses for meets, etc. RBHS is generous enough to let us use their property for our free workouts so please repay the school with an outstanding showing. You can walk it, ruck it, run it, or simply pay and get a great shirt and come out to cheer your fellow PAX on as they cross the finish line.
Prayer-walking RBHS is next week Tuesday 8/22 at 0430 — meet at the entrance sign to the school. You will be done by 0500 to get to Boneyard for the workout. This prayer-walking session will take the place of 2nd Wind.
Prayer Requests – Marriages kept coming up this morning. Men, I can tell you that marriage (a good marriage) is a lot of work. Please practice love, forgiveness, and compassion in your marriage. Tell your wife you love her. Take her out on a date. Show your kids that she is your #1 after God. It is important guys. I will be praying for the marriages of F3. I suggest you do the same… daily!!
The Pledge of allegiance
DEVO: Thumbs Up gave us the 2 minute run down of the life of Mr. Rogers. Show kindness and love to all. Let’s make this world a better place one act of kindness at a time. Thank you men for allowing me to lead. It is a blessing to me!! -Microchip