Suicides or Homicides? You decide

5 PAX met in the gloomidity of Asgard. Temperature 75 degrees, Humidity 97%, Wind ZERO.

Given we just went through q-school on Saturday, YHC welcomed the PAX, started with the disclaimer, confirmed no FNGs, and asked the PAX to call out the 5 core principles of F3.  Covered all basis and moved on to the fun stuff.

COP

• SSH x20 IC
• Squats x10 IC
• Don Quixote x10 IC
• Imperial walkers x10 IC
• Toy Soldiers x10 IC
• Reach Throughs or Reachers x10 IC

THE THANG
Field Set: Cones at 0, 15, and 30 paces for (4) 8 mins suicide circuits + 2 Burpees EMOM

Round 1

• 2 Jump Squats
  • Suicide run to 0 -> 15 -> 0 -> 30 -> 0
• 4 Jump Squats
  • Suicide run to 0 -> 15 -> 0 -> 30 -> 0
• 6 Jump Squats (increase by 2 each round)
  • Suicide run to 0 -> 15 -> 0 -> 30 -> 0

Continue for 8 mins + 2 burpees EMOM

## Allow PAX to rest 1 min ##

Repeat the next 3 rounds using Bonnie Blairs’s, Sumo Squats, and Calf Raises (in lieu of Jump Squats).

COT
YHC was reminded of a sermon he recently heard using the analogy of Iron and Fire.   In the context of the sermon, we (men) are Iron and God is the Fire.  The closer we are to God, the more time we spend in His Word, the Fire will begin to shape and mold the Iron.  YHC reminded the PAX this is true of most things in your life (Movies, News, TV Shows, Music, the Internet), the more time you spend consuming them the more they will mold you into something you may or may not like.  Be careful what you spend your time with, and be careful what you allow into your mind because over time it will start to mold you.

Prayers
Ian’s scans next week (Wednesday)
YHCs MIL, healing for her broken arm
YHCs M, continued cardiac healing

Pledge of Allegiance

Countarama
Namarama