August 6, 2018

Tabata, Chibatta

THE SCENE: Around 76-78 degrees
F3 WELCOME & DISCLAIMER 

Done


WARM-O-RAMA:

Ssh x15 ic 4ct

Merkins x 5 ic 4ct

Ssh x15 ic 4ct

Merkins x 5 ic 4ct

Windmills x 10 ic 4 ct

Imperial walkers x13 ic 4ct

Lap around parking lot

Stretch what ails ya

THA-THANG:

Mosey to baseball field

Tabatas–8 rounds of 20 seconds of work/10 seconds of rest.  30 sec between each full tabata

1-Pushups/squats

2-Dips

3-Run/walk

4-Pulse lunges (alternate legs)

5-Line hops

6-Pushups/groiners

7-Sprint/walk

“MARY”:

Fast feet on curb 30 sec x 2

Hip bridges 25 IC 4ct with a 30 sec hold at top until end

COUNT-OFF & NAME-O-RAMA
15 PAX (2 FNG)

Boudreaux and Harbaugh

CIRCLE OF TRUST/BOM:
Shared article about 9 attributes of being a real man:

1 A man commits to following a greater authority

2. He commits to sacrifice all else in the shadow of discipleship

3. He commits to determined, joyful obedience

4.He commits to spiritual discipline

5. He commits to abide in word of truth

6. He commits to growth and production, especially spiritual fruit

7 He commits to carry out God’s mission

8. He commits to love others faithfully

9. He commits to brotherhood and community

Reflect on these. Ask yourself if you are willing and able.  If you are having any secret sins, issues, need to talk. Please find someone: pastor, friend, therapist. Too many guys are thinking they are alone or strong enough to push through on their own. This can lead to the devil getting a foot in our homes. Take care of yourself so you can take care of others.

https://www.desiringgod.org/articles/nine-attributes-of-a-real-man

MOLESKIN:
The PAX felt pretty good about themselves and chirping away at the Q…then the running and lunges came which then created a quiet environment. Captain O almost splashed so I guess we should have done sprints at the end to try to work it out.  Great push by each man, but even better working as a group.
ANNOUNCEMENTS:
City Ruck this friday

Growruck is coming