• When: 11/19/15
  • QIC: Waterboy
  • The PAX: Reefer, Tweetsie, Ditch Witch, Spidey, Demo, Shuttlecock, Waterboy


Get a Grip

Seven faithful PAX braved the anticipated swamping of the greater Blythewood metropolis for what would become an aptly named VQ from YHC. Although many of our brethren committed a #Cantorianfartsack and were scared of getting wet, YHC was humbled by the support shown by those who posted.

Disclaimer was given (to include instructions on drown proofing)

PAX did a brief warm up mosey to pick up bricks from the pile and then posted under the breezeway at the school. Everyone was encouraged to not put down their bricks during the duration of the workout.

COP (all with bricks)

TTT (Thru-the-tunnel) x 25 IC

IW x 20 IC

Shoulder Press x 20 IC

Curls – 25 each arm

PAX then took a quick lap around the school parking lot and reassembled.

Squats – 20 IC (w/ bricks)

LBCs – 20 IC (w/bricks – this was interesting)

Merkins – 20 OYO

PAX took another lap and located a bench.

Dips – 25 OYO (w/ bricks)

Step-ups – 10 each leg (w/ bricks)

Decline Merkins – 10 OYO

Took a lap, rinse and repeat previous x 2.

PAX partnered up for 30 burpees, 60 LBCs, and 50 Merkins. Took another lap.

COP (all with bricks and a lap between “sets”)

Upright rows – 25 OYO

Lat Raises – 25 OYO

Shoulder Press – 25 OYO

Big Boy Blues – 15 OYO

Flutter Kicks – 15 each leg OYO

LBCs – 30 OYO

Rinse/Repeat a couple times.

Near the end of our time together, YHC asked Shuttlecock (on day two of his F3 adventure) to identify his favorite exercise so far. Much to my relief he wanted a modified rinse and repeat of the upper body exercises mentioned above. Per his request, an AMRAP repeat of shoulder presses, lat raises, curls, upright rows, and variations of each was completed until time ran out.

Mosey back to Rec Center for COT/BOM

Devotional from 1 Corinthians 16:13-14 reminded PAX that strength and courage are essential for men to be effective husbands, fathers, and leaders in the community; and were reminded not to forget verse 14 that tells us to do that stuff (and everything) in love. Our nation and our communities face great threats and we have to be strong and courageous in our faith, values, and protection of our families. We also have to show love to exhibit the love we are shown daily by Jesus.

Announcements:

Sandlot/Sawmill convergence at Northsprings Park on Saturday at 6:30. No Thanksgiving day workout planned (at this time) for Sawmill.

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