June 23rd, 2017 By Tough Skins

This morning Chum brought us yet another reminder of our need to take safety, and our time here on the water planet, seriously. Our brother Cheech was terminally injured at an intersection this week in SC while running OTB with their PAX. Tragedy happens. Regardless of fault, the driver, Cheech’s M and 2.0s, the PAX, friends, and many others will have to live with this forever. Life is not inherently safe. What’s our calling? To be known. Does your wife know you love her? Do your kids know you love them? Do you have unreconciled history that needs attention? Most of all do you know our Great Savior?  If not, get that right first!  If so, do people know what you know?  Go into all the World starts where you are!

So in honor of our brother Cheech we join F3 PAX all over the world in losing our sleeves and swinging iron… guns out.

On to math lessons.

To calculate the sum of an arithmetic sequence you multiply the average between the first and last term by the number of terms in sequence.

Example:

Average of 1 & 10 = 5.5

5.5 x 10 = 55

Proof:

1+2+3+4+5+6+7+8+9+10 = 55

Now we know.

Warm-up:

• Mosey to lower tennis court
• SSH (20x)
• Q-jack for Cheech moment of silence
• Penalty Burpees (10x)
• Grandpa Jacks (10x)

Tha Thang Part 1: Carry me home

• Transfer bells to other side of tennis court and line up on side line
• (1x) 1 Handed KB Swing, Waiter Carry to other side, (1x ) 1 Handed KB Swing other hand, Waiter Carry back
• Repeat, 2,3,4,5… 10
• For those mathematically challenged that’s 55 total

Tha Thang Part 2: Stack it on

• Execute called KB exercise then mosey to pain station for “active recovery”
• Oh side note – you can’t pass a station without doing the exercise and every round you add the next level
• Round 1: #1 and A
• Round 2: #1,2 and ABA
• Round 3: #1,2,3 and ABCBA
• Round 4: #1,2,3,4 and ABCDCBA

KB exercises

• 1- Curls (40x)
• 2- Tricep Ext (40x)
• 3- Chest Presses (40x)
• 4- 2 Handed Swings (40x)

Stations

• A- WWII Sit-ups (10X) @ corner of tennis courts
• B- Squats (20X) @ back corner of parking lot
• C- Mountain Climbers (30x) @ entrance of parking lot
• D- Dips (40x) @ bleachers by ball field

Total: 160 Curls, 120 Tricep Exts, 80 Chest Presses, 40 2HS, 70 WWIIs, 100 Squats, 90 Mountain Climbers, and 40 Dips.

Mary:

• Ain’t Nobody Got Time For Dat!

NMM:

• Chum, thanks for the Q-Jack.  Very appropriate and good reminder.
• Hugo, thanks for helping me layout the pain!
• Packman, thanks for the opportunity for penalty burpees and GOOD LORD MAN… you need to be Qing!  I want to be like you when I grow up.  Guns out baby!
• Crush, thanks for being you buddy.
• And thank you all for the opportunity to lead.  I am truly humbled.
• Hug your Ms and 2.0s (if you can lift your arms) today.

Mint Hill Metal

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