August 11th, 2017 By amway

12 Pax showed this morning looking to get a good workout. YHC hopes he succeeded.

NOTE TO YHC: perform your own workout first before just showing up because it may just kick your butt. As promised no bear crawls or burpees today… the luxuries of being the QIC.

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”     — Muhammad Ali

5:30 Disclaimer

Mosey to parking lot

• Butt kickers
• High knees
• Line runners – karaoke, side shuffle, run backwards then forwards

Circle up:

• SSH IC x20
• Arm circles
• Mountain climbers IC x10
• Windmills IC x15
• Slow merkin – up,hold, down, hold (repeat…)

Mosey to raised beds

• Dips x10
• Derkins x10

Mosey to steps with partner

• (REPEAT x2) Stair Barrow up steps, patty cake merkins x10 at the top
• run down steps, patty cake merkins x10, then switch & repeat

Indian run + hallelujahs to blocks (my apologies, I took off a little fast on this one… I was focused on next exercise. Thanks to Pharaoh for slowing us down and protecting the PAX.)

• Hallelujah ever other light pole

Partner up at blocks

• First partner farmer carries blocks while doing shoulder shrugs to pole and back while other partner does bench press
• Repeat but change to curls then over the head press until partner returns.
  • Next time I’m partnering up with Kojak because he shows a lot of mercy for his partner because he practically was running with his blocks during farmer carries.

Mosey to football field

• Fire drill x12 : PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.  (you have to admit the wet cool grass was refreshing)

Mary

• Reverse crunch IC x20
• Downward dog to cobra x5
• SSH IC x20 (Bullseye)
• LBCs x20 (Turbine)

Prayer requests/Announcements:

• F3 KANNON Launch in Kannapolis @ Research Campus – August 12^th 7am-8am
• Travel mercies for people traveling this weekend and next week.
• Scripture lesson: Ephesians 6:14 “Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place,”
  • For more reading: “The Armor of God” – Ephesians 6:10-18

C.O.T and Pray

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