Load Path

Neck rolls
SSH ×20 IC
Imperial Walkers ×15 IC
Arm circles forward/back ×10 IC each
Calf stretch
Etc
Karaoke

Round 1: Footings (~10 min)Do 1 squat at one end and 10 merkins at the other, then 2 and 9, and so on until 10 and 1. Run between the sets, 40 yards. Fast guys circle back for the six.

Round 2: Framing (4 Corners, ~10 min)Mark four corners of the lot. At each corner, do the reps, then run to the next corner.

Sill plate: 20 lunges (10 each leg)
Studs: 15 Carolina Dry Docks
Headers: 20 Big Boy sit-ups
Rafters: 15 Merkins

Do 1 laps. Bear crawl the last 50 yards

Build on rock ““Everyone then who hears these words of mine and does them will be like a wise man who built his house on the rock. And the rain fell, and the floods came, and the winds blew and beat on that house, but it did not fall, because it had been founded on the rock. And everyone who hears these words of mine and does not do them will be like a foolish man who built his house on the sand. And the rain fell, and the floods came, and the winds blew and beat against that house, and it fell, and great was the fall of it.””‭‭Matthew‬ ‭7‬:‭24‬-‭27‬ ‭ESV‬‬It’s not just hearing the word, but it’s doing it. Two men build houses. One builds on rock, the other on sand. First things first.   The habits we do at 6am a.m. in the dark are the same: unseen, but load-bearing. Scripture and prayer. Are you building on the rock Jesus Christ or something else?What’s one part you’re neglecting this week?