Battle Ropes and a Route 22

THE SCENE: I emerged from the forest and couldn’t seem to shake off the robe of humidity at 75°F.  Mental note:  Apply more Slicnut™.

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA:
SSH IC X 20
Arm Circles IC X 10 Both Arms
Daisy Pickers IC X 15
Imperial Walkers IC X 15
Plank Jacks IC X 15

THA-THANG:
Mosey to the skate park
Barney blessed us with the use of his Battle Rope.

Round 1

Every 30 seconds the PAX rotated between Carolina Dry Docks and Big Boy Situps

1 PAX starts with alternating rope slap.

Once the bell rang (30 Seconds) PAX 1 goes to Bear Balls to the Wall and then falls back in line with Rest of PAX

When PAX 1 leaves the rope PAX 2 takes over.

Round 2

Same as above but…

Route 22 (Route 66 but not enough time.

Build up to 11 – Traveling from light pole to light pole
Burpees
Jump Squats

Mosey back to flag

MARY:

Hello Dolly IC x 15
Rosalitas IC x 15
Pickle Pounders IC X 15
LBCs IC X 15

COUNT-OFF & NAME-O-RAMA
12 PAX (0 FNG) Kotters to Megatron and 1 Willie Lowman Chowda from Richmond VA
CIRCLE OF TRUST/BOM:
Encouraged each PAX to be prepared to share your faith.  There are many missed opportunities that let pass because of fear etc.  Step up and give someone the opportunity to decide for themselves.  If it was easy everyone would do it.  Preparing to go on a mission trip makes you think about it, but everyday we have the opportunity to tell others what God has done for you.  Don’t let these opportunities pass.  As my pastor says, these nudges to talk about your faith are not from your flesh and they sure aren’t from satan.  So they must be from God.  Obey or not, it is your choice.

MOLESKIN:
Barney’s rope ain’t no joke.  I haven’t done the rope in a while and I could tell.  Actually a few PAX may remember a beautiful dark wet morning at Tom Lee park where Bruce lead a BLOP.  We experienced the soggy wet battle ropes YHC aptly named them WOTs (Week old tampons).  Today our rope was dry except for the mist of sweat that they generated from each of the PAX.  Lots of mumblechatter today.  T-Claps to Megatron back from a back injury and Jasmine made the journey over from the Morg.

ANNOUNCEMENTS:
Ruck work on Friday at the Levee
GrowRuck coming in September

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