Ramp Sprints
THE SCENE: A slight and pleasant breeze in the gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop IC 20x
Windmill IC 20x
Hill Billy IC 20x
High Knees IC 15x
Cherry Pickers IC 15x
THA-THANG:
Lil mosey to a grassy spot by on Union Ave on-ramp.
- Burpees 30x
- American Hammer IC 30x
- Mountain Climber 30x
- Nolan Ryan IC 20x
Mosey to the on ramp for a sprint up and walk-down (2x). This brief description does not give this task justice.
Mosey around the block and back over to the bleachers. Alternate between pull-ups underneath the bleachers(10x), and freddy mercury (20x); 3 sets.
Mosey back for mary.
MARY:
Flutter Kick IC 30x
Heel Touch IC 20x
LBC IC 31x
Big Boy Sit-ups IC 20x
COUNT-OFF & NAME-O-RAMA
7 PAX, Sir-mix-a-lot, Four Eyes, Father Abraham, Hitch, Bookworm, Crayfish, and Mothballs on Q
CIRCLE OF TRUST/BOM:
“Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.” James 5:16
If you don’t already have someone, get with someone you can be scary close with! We need someone to confess sins to, because there may be things hidden deep inside that you haven’t exposed yet. As we continue to grow and be better, we need to recognize we are still not perfect. There is healing and growth in confession.
MOLESKIN:
Father Abe, Sir-mix-a-lot, asked for prayer for their families.
ANNOUNCEMENTS:
GrowRuck!
