May 2nd, 2018 By Talladega

12 men showed up on a beautiful Wednesday morning- clear skies, good temps, low/no humidity- for a mid-week push.  YHC decided it was time to step up to lead again and as usual, a little Q-drenalin goes a long way.  That plus support and push from the PAX and off we go!

 

Disclaimer- no newbies, everyone knows what to expect and what you voluntarily agreed to when you rolled into the parking lot.  Modify as necessary!

 

Mosey to the ticket booth

• SSH x25 IC
• Mountain Climbers x25 IC
• Merkins x10 IC
• LBAC forward and backward
• Hillbillies x10 (or more) IC

 

Mosey to the block pile, select a cinder block

• Block burpees x10
• Block squats x10
• Block upright rows x10
• Outhouse curls x10
• Skull crushers x10
• Sit-up block handoffs w/ partner x20
  • Partners sit side by side facing each other; P1 does sit-up w/ block, at the top hands off to P2, P2 does sit-up w/ block, at top hands off to P1, repeat)
• Switch sides w/ partner so handing block off to opposite side, x20
• Chest presses x40
• WWII x10
• Block burpess x10

Put blocks back, then circle up

Jog in place, when YHC says ‘down’ hit the deck and pop back up, x10 (or more); Pharaoh got +2 since he gladly demonstrated the move when YHC said ‘down’.  ‘Pop back up’ is a variable term which may be executed more like hop, spring, jump or even just slowly get back to your knees and then stand up.

 

Indian run back to the ticket booth, last man does 1 burpee and then goes to the front.  Throw in a little ‘hallelujah’ action after one cycle of burpees just for fun.

 

Mosey to the tennis courts, partner up

• P1 does 1 pull-up, then 1 knee lift- repeat for set of 5
• P2 does squats behind P1 just in case P1 needs a lift/spot
• Swap
• Repeat for 3 sets total
  • Think YHC heard a comment at this point that was something like ‘I can do 10,000 push ups but can’t do 1 pull-up’.  So glad the exercise list included something that was a challenge!

 

Line up on the side of the tennis courts

• Front run the width of court 1, back run to starting line
• Front run the width of court 1 & 2, back run to starting line
• Front run the width of court 1 & 2 & 3, back run to starting line
  • 4-wide must have eaten his Wheaties this morning, what a sprinter!
• Repeat the sequence but with side shuffle
• Bear crawl across all 3 courts
• 10 squats OYO
• Crab walk / walk crab back to starting line

 

Mosey to the ticket booth

• Peoples chair for 10 seconds (or more)
• Donkey Kicks x10
• Repeat for total of 3 sets

 

Mosey to the cars for Mary

• LBC x15
• Dying cockroach x15
• Box cutters x15
• Mason twist x15
• J Lo’s x15

 

Recover Recover

 

Prayers/Praises/Announcements

• Big Blue’s son on research vessel in Atlantic for 10 days for work
• Spauldini’s friend’s daughter, depression, 12 yrs old
• Knuckle Sandwich’s daughter’s friend passed in his sleep, 17 yrs old

 

Recently YHC read a devotion that asked me if I was committed or interested.  The definition of those two words explain the difference:

committed- feeling dedication and loyalty to a cause, activity, or job; wholeheartedly dedicated

interested- showing curiosity or concern about something

The devotion said that people who are merely interested want to receive the benefits but they don’t want to pay the cost.  Committed people however understand that there is no free lunch, that any thing worth having comes at a cost.  The real question then is whether you are willing to pay up.  This applies to any area of your life- your marriage, your fatherhood, your friendships, your spiritual relationship, and even your physical well being.  Today, 12 men were committed to making their bodies better and 12 men benefited from the commitment of a group that encourages and supports the individual quest.  YHC challenges you to find other men who need this same opportunity as no one needs to go through the tough times of life alone.  Go be salt and light.

 

Pray it out, amen!

The Dawg House

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