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