Happy Birthday to Double Check!
13 PAX today and 1 dog.
Pray for Paul Ratcliff, AKA: "Sputnik". This past week he went to the ER. They found a mass on his pancreas which was pressing the artery that runs from his pancreas to his spleen, causing a clot. He has had a byopsy. I dont know the results at this time. We pray for Gods healing in a good test result and that Paul's pain has been removed. Remember this today as you workout, that there are many who wish they could be, but can't. Take advantage of the blessing that we can today!
Warm-Up:
5 IC IST, then we change to ISW for Bertha (10 IC)
Parking lot island mosey
20 IC SSH
10 IC Tony Hawks
Arm Circles, various ways
bring your water…
The Thang:
Mosey down to the rocks.
Spork and Snake Eyes come rolling in hot…
Pick out a curling rock and circle up.
10 IC Curls, rotate left 2 rocks
10 IC Skull Crushers, rotate left 2 rocks
10 IC Rock Squats, rotate left 2 rocks
10 IC Curls, rotate left 1 rock
10 IC Skull Crushers, rotate left 1 rock
10 IC Rock Squats, return the big rocks, and everyone gets two rocks they can hold in each hand.
Circle up for some shoulder work…
10 IC Side arm raises with rocks
10 IC forward raises with rocks
10 IC Right arm kickbacks
10 IC Left arm kickbacks
Repeato of shoulder work!
Bring your rocks as we mosey to the flag circle in front of school
(divide into two teams of equal running speeds)
Pile all the rocks up, note the two circles drawn on the ground, one for each team.
Run a lap without a rock then move one rock into your teams circle, each team member must go before someone runs for the second time.
You can steal a rock from the other team, but must run backwards with it, and return it to the neutral pile.
Team members not running, do squats after first lap, LBC after second, and Merkins after third.
Game goes for 10 minutes, winning team will be the one with most rocks.
Prize/Punishment=each team does burpees for the number of rocks in the other teams circle)
Mosey to return rocks, and get 4 pieces of gravel from road, and mosey to concrete bleachers.
Everyone places their gravel on the top rail of the steps. Each time take 1 gravel down with you.
PAX step down, do 5 dips, steps down 5 dips, to the bottom (5 dips at bottom too, and leave your gravel), then
Box jumps to the top of the steps, repeat until rocks are at bottom.
Mosey to launch pad bring your gravel.
Once back at launch pad, cirlce up, get in squat position, place 1 gravel on each leg. See who can hold the longest without rocks falling off. Once your rock falls off, you start doing LBC.
Everyone put down the gravel and exchange for a brick from the brick pile, circle up.
Block drill Sgt for 2 minutes, do what the Q calls out. Passed over to Spork and Clubber for a little bit.
Return the bricks
Mary
10 IC Low Flutters
10 IC Low Dolly
10 IC Freddy Merk
Reflection:
Ephesians 4:29
29 Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
The Christian band Building 429 is named after this verse. Meaning to "build" each other up. I was also recently told a story where a group of guys say to one another "four twenty nine" if they find someone who is taking their joking a little too far, or saying something that is not constructive, or even bad language. As a way to politely and quickly say "hey, you’re crossing the line buddy", "four twenty nine"! I think this might be a good one to adopt.
Moleskin:
- Thanks for the lead today fellas.
- Good to have Snake Eyes join us.
- Solid showing of some F3 regulars. Good to see going into the winter, challenging everyone to post frequently and push each other to be there #accountability
- We should use those bricks more often.
- Q fail when recording PAX names and I cut off the last guy thinking I had been around the horn. Sorry Sonar!!