the STANDARD 130
09/16/21
Conditions - Legendary
Pax - Wilson, Tuna, Swingline, Sanctions, Import and YHC
Ruck mosey warm up lap to amphitheater
WARM O RAMA
- SSH ic x 29
- Hoser Hops ic to 5 silent to 21. 5 burpee punishment if we don’t end together. We failed but won’t name names.
- 5 burpees
- Bac, back bacs ic x10 each
- WMH’s OYO
Back to flag. Grab equipment - 5 SB’s (4, 60#, 1, 45#)
THANG I
Head to deathstar, up stairs with SB’s to top deck and back down. Rinse and repeat to be sure all PAX carried SB’s
Exit death star to hill to the side of entrance for 11’s. Drop SB’s at the top. Mosey to bottom.
Hand release merks at bottom
Politician up
Endorphins at top
Bear crawl down
Rnr until 11’s complete
Return to Deathstar - enter first level nook inside entrance, drop SB’s in a specific order.
THANG II
overhead gas pumps with ruck ic x 30
8 ct ruck burpees ic x 10
monkey humpers with ruck x 150 OYO
Grab SB’s 2x2 - double time mosey up to level 2
Drop SB’s in a specific line just as before.
ruck curls x 30 oyo
skull crushers x 30 oyo
upright rows x 25 oyo
bentover rows x 25 oyo
ruck swings x 25 oyo
let your feet grab some ledge for 20 pope dirks with ruck
Grab SB’s 2x2 - double time mosey half lap to ramp that takes you to level 3. Drop SB’s at base of ramp in same order.
10 ruck burpee pull ups
ruck off - suzanne somers ic x 25 x 3 each leg.
25 squat overhead press ic x 25
30 ruck curls OYO
Grab SB’s 2x2 - double time mosey up ramp to 3. Take stairs to top deck and drop SB’s in same order.
bear crawl with ruck from outside pole to outside pole that borders the ramp entrance
25 squats ic
crawl bear with ruck from outside pole to outside pole that borders the ramp entrance.
MARY
big boy sit ups with ruck ic x 30
freddie merks ic x 20
We are out of time.
Count off, Name o Rama
Announcements - community service and fellowship opportunities this Saturday in addition to a multi Nant’an Armada. Convergence the following Saturday hosted by F3Franklin.
Multiple praises were shared among PAX - Great things happening. Do not miss them in your circle.
Moleskin - proverbs 10 11-14…
My spirit has been troubled for quite some time but I have encouragement to share….
Proverbs is rich in tidbits of wisdom from the wisest man of them all…. King Solomon. If you open up God’s word with a reflective and open mind, your spirit is moved…. That’s the quiet beauty of Christianity. The word of God, if you let it, reveals exactly what you need…. Time and time again based on your experience understanding etc…. It’s truly remarkable. Ultimately it gives me the peace that settles my spirit and even me, a believer, fails to realize that. This is likely why my journey back to peace has taken longer than I wanted…. I don’t seek conflict and I’m learning in a practical way to trust God and learn to be comfortable in life’s tension. Although poor growing up, I was raised in lots of love. Not to say that I haven't overcome obstacles but I have been blessed with a life of rarely any form of oppression. So for me, when certain things make me uncomfortable for the first time, it can be quite unsettling and fortunately I finally came back to what I know is true. Trying to stay firm in my foundation will help me stand strong in tensions I am experiencing.
I encourage you to read proverbs…. It’s so rich in foundational wisdom and helps realign your impressions of what true success is.
Integrity, character…. How much of your outward appearance reflect your inward actions…. The more closely they are aligned the better off you will be.
This is culture week. the STANDARD is an AO that has always stretched me. BigBang, Dilly Dilly, Tortoise, Funyuns, Tiny Dancer and more have always pushed us to improve. Foosball is leading us now and there are a variety of new PAX pushing us forward. I shared a few stories about what the STANDARD has meant to me. You all are capable of great things, and are strong HIM. I'm humbled by you but want to remind all, that comparison is the thief of joy and focus on what you can control and improve you and lift others up!!! Great job today men! I’m grateful for the time we have together in the gloom that yields into friendships I would never have had to begin with. F3 is an amazing group of HIM and I encourage all of you to lean into one another. #ironsharpensiron
Great work today, but #thestandardalwayswins
-OT
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