Disclaimer: I’m not a professional, listen to your body, modify if needed. Circle up and pray.
Warmup – SSH X 25 IC
TTT X 16 IC
LBAC X 10 IC each way
Walkabout RBHS with pain stations. Walk with block to 1st stop 10 Merkins, continue down towards Boneyard Hill 25 mountain climbers. Slowzy to student lot 20 LBC. Keep moving with block to the bottom of reaper hill. 1st round of BOMBS (1 burpee, 2 overhead claps, 3 Merkins, 4 BBSU, 5 squats. Up the hill to Next pain station. BOMBS 2nd round. 2,4,6,8,10. Top of reaper hill. 25 dips on wall IC. Keep marching to next pain station. BOMBS 3rd round. 3,6,9,12,15. Keep moving back to start. BOMBS 4th round, BOMBS 5th round, BOMBS 6th round, finished 7th round of BOMBS with 7 min left. Mary time!!!!! Grease monkey called SSH, Chum called Iron crosses, wrecking ball called flutter kicks, Rebar called monkey humpers, YHC called timed low planks for the last 2 minutes.
COT, Countarama, announcements, prayer requests, closing prayer, pledge of allegiance, Lord’s prayer.
Announcements: 5 year F3 convergence March 2 at F3Graveyard. There will be a bootcamp style workout and ultimate frisbee.
Prayer requests:
Josh Beckwith (Nanochip) is interviewing for jobs. He graduates in May.
Pray for Matt Hopper and his wife Stephanie who is a stage 4 brain cancer survivor. Google Stephanie Lipscomb to hear her amazing story. Doctors initially gave her 3 months to live. She was only 20 years old. Now she is a 28 year old nurse with clean MRI scans for the last 2 years. Pray for continued clean scans.
Pray for Chum’s father in law. He has the flu and needs gallbladder surgery soon.
DEVO:
“He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the Lord, “He is my refuge and my fortress, my God, in whom I trust.” He will cover you with his feathers, and under his wings you will find refuge; his faithfulness will be your shield and rampart…He will command his angels concerning you to guard you in all your ways.” Psalm 91:1-2, 4, 11
Have a blessed day gentlemen!