Date: 2023-09-20
AO: theaerie
Q: Rocketman
PAX: Stewie, Yellow Jacket, Chasqui, Lonestar, Rocketman, Jetstream FNGs: None
COUNT: 6
WARMUP:
– Mountain Climbers
– SSH
– Overhead Claps
– Around the field
THE THANG:
The theme is simple: what kind of pain can we take with us that isn’t heavy? Stations all around!
Tabata with 45 on and 30 to switch between stations.
Total timer: 16 minutes first round, 12 minutes second round.
Stations:
1. Band Deadlift
2. Jump Rope
3. Burpees
4. Band upright row
Round two:
1. Band squat
2. Jump rope jacks
3. Carolina Dry Docks
4. Band lying chest press
ANNOUNCEMENTS:
1. 3rd Annual Cornhole Tournament, Saturday, Sep 23 · 16:00–18:00 2. Saturday morning makeup, Sept 23
3. 5k at Burke Lake, Saturday, Sep 30 · 09:00–12:00
4. F3 – Fall 2023 Dad’s Camp, Friday, Oct 13 at 17:00 –Sunday, Oct 15 at 11:00 5. Battlefield ruck, Saturday, Oct 7th, 7am, 10 miles
COT:
Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you.
Mat 6:31-33
Remember to get our priorities right! In following the Lord Jesus, we don’t need to be anxious or carry the burdens of life alone. Seek His face first and “all these things will be added to you.”
F3 The Capital 