One Minute Warning:
Disclaimer:
Prayer:
The weather: 70 ish
Good to finally make it over to the Stand for the first time. Seems like a great group of men (and Rosie, it was nice to meet you also).
Thanks for having me!
Running COP.
Mosey around the loop a few hundred yards
- Side Straddle Hop X15 IC
- Plank Jack Merkins X 10 OYO
Mosey around the loop a few hundred yards
- Side Straddle Hop X15 IC
- Plank Jack Merkins X 10 OYO
Mosey-over to the block pile.
Circle up:
X15 IC Curls for the curls
X15 IC Shoulder Press
X15 IC Block Mt. Climbers
X15 IC Block Merkins
X5 OYO Burpees with your Block
X12 IC Curls for the curls
X12 IC Shoulder Press
X12 IC Block Mt. Climbers
X12 IC Block Merkins
X5 OYO Burpees with your Block
X10 IC Curls for the curls
X10 IC Shoulder Press
X10 IC Block Mt. Climbers
X10 IC Block Merkins
X5 OYO Burpees with your Block
Ab Ladder on the Hill:
Sprint to the top of hill and back:
American Hammer’s X 15 IC
Sprint to the top of hill and back:
American Hammer’s X 15 IC
Peter Parkers X 15 IC
Sprint to the top of hill and back:
American Hammer’s X 15 IC
Peter Parkers X 15 IC
BBSU’s OYO X 20
Sprint to the top of hill and back:
American Hammer’s X 15 IC
Peter Parkers X 15 IC
BBSU’s OYO X 20
Burpees OYO X 10
Mosey back to loading dock area and Partner up:
1 Set:
P1 bear crawl Merkins (1 Merkin every 3 bear crawls) for about 40yds and run back while P2 is doing air squats (AMRAP)
2nd Set:
P1 lunges for about 40 yds and run back while P2 is doing merkins (AMRAP)
3rd Set:
P1 plank walk-merkins (1 Merkin every 3 plank walks) for about 40 yds and runs back while P2 is doing LBC’s (AMRAP)
4th Set:
P1 broad-jump burpess for about 40 yds and runs back while P2 is doing jumping scissor lunges (AMRAP)
5th Set:
P1 1 Legged Bear Crawl for about 40 yds and runs back while P2 is doing flutter kicks (AMRAP)
1-minute left:
10 Burpees OYO
RECOVER!
Announcements:
- Families helping Families (The Stand and Snake Pit are working together for this)
- 1st Weekend in November, Hike and Camp CSAUP in NC
- 11/10 Cheech 10K
- 11/18 Harry Bison
- Trash Pick Up project (details to come)
- 12/1 inter AO CSAUP
- 12/8 Brew Ruck (Bring a toy)
- 12/14 F3 Lex Christmas Party
Prayer Request:
- Katniss BNL and Sister
- Brick’s Friend Johnathan has brain tumor.
- Brainiac’s knee and PT for shoulder
- Brainiac’s wife’s health situation
Devo:
Read James 3: 3-5
3 Now if we put the bits into the horses’ mouths so that they will obey us, we direct their entire body as well. 4 Look at the ships also, though they are so great and are driven by strong winds, are still directed by a very small rudder wherever the inclination of the pilot desires. 5 So also the tongue is a small part of the body, and yet it boasts of great things.
Speak affirmational words, building up others and not destructive words that can hurt and tear down others (the power of the tongue can do both/either).
Seek and lean on the Holy Spirit’s presence in your life to be the “bit” and “rudder” through prayer and Bible study to help influence the great power the tongue has. James says: We cannot do this by our own power.