SSH IC 20
Merkins IC 20
10 Burpees oyo
Mosey to the top stop at each light pole with
2 Burpees 10 squats
3 Burpees 10squats
4 Burpees 20 squats
At this point the mumble chatter was starting to get up but I had something ahead that would quiet that down so we moseyed on to the flag.
20 mike Tyson’s oyo
20 X crunches oyo
20 flutters IC
mosey to the horse track the guys weren’t feeling the partner carries around the track so I had to modify.
2 laps around sprinting the long sides bear crawl the short sides and at the end of each lap hit 20 merkins. That really got the blood flowing.
Mosey to the concrete bleachers for some 11’s with squat jumps at the bottom and mike Tyson’s at the top. Finished up with 15 flutter kicks IC. Now all mumble chatter had stopped everybody was digging deeper mentally and physically so get done. It was awesome fellas way to push that rock!!
We finished up and took trip to the big triangle
10 Burpees,20Mike Tyson
10 Burpees,20Mike Tyson, 30 Mountain Climbers
moseyed a lap around the triangle to get settled back down but keep the sweat going. Headed in for a quick water break and had about 20 minutes left so I took the guys down to the lower shelter for some work.
15 dips IC,20 mountain climbers oyo, 20 Incline merkins oyo and 15 dips IC.
Mosey back to start for COT
Announcements keep pounding 5k you can see ratchet if you’re interested, Mt Mitchell hike, and a few others I can’t remember right now.
Prayer request Gumby’s family and My family for safe travels as the drive in from Alaska. They hit the road Sunday to start home.
I talked to the guys today about digging deeper in a tough workout for mental and physical strength. If we can do that we should be able to dig deeper for the lord and in his word daily. We talk about being examples and leading but we can’t lead anyone if we don’t have a relationship with Jesus Christ. So make sure we are getting in the word and we are building that relationship with Christ so that God can use us to draw our brothers and sister closer to him. Our main goal should be to spend eternal life with our father in heaven! The way we really start changing this world and society is building our relationship with The one who can change it ALL!
Thank you men for letting me lead you today it was awesome to push the rock with each one of you. I love F3 and all my brothers!