Q: Marc Rubenstein (ScarU)
PAX: killbill, Achilles Estavillo (SideOut/JabJab/Scorpion K
FNGs: None
COUNT: 3
WARMUP: DC stretches, Motivators
THE THANG: The OAK is NO Joke spelled out
THE
T Merkins 10
H American Hammers 20
E 2K 30
Mosey
OAK
Obamas 10
Apollo Anton Ono 20
Kraken Burpees (3 hand release) 10
Mosey
IS
Imperial Squat Walker 30
Scorpion Dry Dock 15 each leg
Mosey
NO
No Surrender 15
Outlaw 15 each direction
Mosey
JOKE
Joe Louis Punch Punch Duck Up 30
OPP Overhead Claps in Peoples Chair , partner does Plank Jacks 15 15 x 2
King of Hearts. Different kind of heart chargers 3 different kinds
E. E2K AGAIN x 30
Mosey
MARY: Big boy knockouts, rope pulls, Planks, etc.
ANNOUNCEMENTS: Burlington, VQ at Oak killbill 2/6, 2/28 Vertigo, 3/1 F3 Bergen 1 Year, 3/8 Oak 1 Year, 3/22 Quanico,4/26 Sckhylkill River Relay, 5/10 6 YEAR F3 Princeton
COT:
A Prayer of Gratitude and Strength, Inspired by the Oak Tree
Great Spirit of Life,
We stand before you with hearts full of gratitude,
For the mighty oak tree that reaches towards the heavens,
Rooted deep in the earth, steady and strong.
We thank you for its shade that brings comfort,
For its branches that shelter and give life,
And for the wisdom it carries through the seasons,
A reminder of the strength in stillness,
And the quiet endurance of time.
May we, too, find strength in our roots,
Grounded in love, humility, and grace.
May we reach for the sky with open hearts,
Ever growing, ever learning,
With the courage to bend in the winds of change,
Yet always remain unbroken.
Guide us, as the oak stands in the forest,
To stand in our truth, firm and unshaken.
Help us to offer shelter to those in need,
To provide comfort in times of hardship,
And to carry forward the wisdom of the past,
As we create a future full of hope and unity.
In your presence, we find peace,
In your branches, we find shelter,
In your roots, we find our way.
Thank you for your endless strength and grace.
Amen.