THE SCENE: Upper 60s and muggy
F3 WELCOME & DISCLAIMER
SSH x 25; This n That; Cherry Pickers x10; Imperial Squat Walkers x 25
Go to the baseline: karaoke to the other side; karaoke back; high skip, jog back; butt kickers.
1. Grab a CMU from the pile and carry to bottom of the hill;
2. 25s: 20 Iron Cheatsheets (Iron Mikes and moving CMU in time back and forth off chest), run hill, 5 squat jumps. Back down hill for 15 ICs, up hill for 10 SJs, etc. until done
3. Mosey to back parking lot. 10 merkins transitioning immediately into a sprint for the distance of the parking lot, transitioning immediately to 10 burpees. Recovery mosey back to the start. Repeat 2 more times.
4. Mosey to Pavalon for 25s: Table rows and calf raises (4ct)
Mosey back to AO for:
Grab your CMU and on your 6. Modified Ring of Fire. PAX takes turn doing 5 Am. Hammers with CMU (4ct) around the circle. When not doing AHs, PAX to assume “boat” position, holding CMU so it doesn’t touch body.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Jesus teaches us that we are to love even our enemies. “You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven” Matthew 5:43-45. This is as much for us as it is for those who do us harm. Hate is a poison. But it’s not easy. God knows that. We just have to keep trying to be better so we can bring glory to Him.
Prayers for Rusty and his wife, Cheatsheet’s family, especially his Mom, and Pusher’s family and Mom.
Forgot to mention this, but in case you read it before Memorial Day, don’t forget about the convergence at 5:30 for an hour, with a focus on remembering our fallen soldiers who made the ultimate sacrifice so we could have F3.