Conditions , muggy and slightly warm.
Disclaimer, Pledge of Allegiance, prayer.
Warm up
SSH IC
TTT fully erect IC
LBAC F/R 10/10 4ct ic
Emp. Walkers 20 ic
The Thang,
Since it was warm we couldn’t blame any shortcomings on cold weather. We were small(in number) but the men performed well. These men had obviously taken there pill (RED PILL: The choice of the hard-true life of the HIM over the easy-true life of the Mascot)and came ready to work.
Mosey to Blueberry Hill and ….
After finishing hill repeats(11s) plank for 6. 11s are 1 exercise at bottom ,10 at top, 2 bottom, 9 top, 3,8……etc until orders are reversed . Hill backpedaled going up.
Hill repeats back pedal up (11s)
Top BBSU
Bottom CRAB JACKS 2CT
Plank burpee broad jumps in rotation to the curb. Men lineup first man broad jumps and assumes plank position immediately then next man in line does the same and so on until all men are in plank position. Then first man does push up second man does push up and so on until all are finished. Then first man finishes the Burpee with the next broad jump and the cycle repeats until group reaches their goal. ,bear crawl back to bb hill.
Hill repeats back pedal up (11s)
Top PRISONER SQUAT
Bottom MONKEY HUMPERS 4ct
Inch worm segments in rotation to curb. All pax start in a line in plank position. First man inches his legs straight up into a Carolina dry dock position. The next man in line does the same and so on until all men are in same position. The first man will then walk himself down on his hands and assume plank position then the other men follow suit until all men are in plank and the cycle repeats until goal is reached. crab walk back to bb hill
Hill repeats back pedal up (11s)
Top HYDRAULICS
Bottom MERKINS
Lunge walking segments in rotation(no knee to ground/alt legs) to curb. All men stand in a line first man does a forward lunge and holds position with rear knee slightly off the ground. The next man does the same and hold his position this goes on until all men are in a forward lunge position and holding position. Then the first man switches legs lunges forward holds position and the cycle above repeat until all packs have reached their goal distance.
No more time so we Mosey back to the flag and hold plank for 1 minute until time is called .
Special thanks to Brainiac dog Rosie for licking the sweat off of our faces.
No softies here these men were UP to the challenge. Great work men as usual I’m sure we all left satisfied.
Circle up and pray it out.
Announcements
Cheech 10K/Lexington Half – Nov 10
F3 Mentors – A growing opportunity to serve your community
Dam-to-Dam Relay – Feb
Christmas Party – Dec 14
Wildcat – Dec 1
Lexington Brew Ruck Toy Drive – Dec 8
Prayers
Brainiac and family
Deadstick family decisions
Eberts Dad
Devo
1 Thessalonians 5:5-6 (NKJV) 5 You are all sons of light and sons of the day. We are not of the night nor of darkness. 6 Therefore let us not sleep, as others do, but let us watch and be sober.
As children of God, we are sons and daughters of light, not of darkness. This should have a big impact on our lives each and every day.
Our lives should reflect the things of light; integrity, honesty, love, compassion, mercy, steadfastness, patience and so much more. These should be plainly visible in what we say and do each day.
We should not be “asleep”, meaning that we should not be spiritually dull, complacent, apathetic or spiritually indifferent.
Instead, God tells us that we need to be watchful and sober. This means that we need to be alert, vigilant, attentive, perceptive and discerning, always keeping our eyes and ears open for God’s promptings and His warnings about possible dangers from the enemy’s camp.
As sons and daughters of God, we have to live vigilantly. Apathy and complacency are enemies of the kingdom and detrimental to our spiritual wellbeing. It’s critical that we don’t let them set in and cause us to become dull.
Be the light that this world filled with Darkness needs Brothers. You cannot be seen or effective if you stand in total darkness you must stand in the light of God.
Your brother, Katniss