• When: 
  • QIC: 
  • The PAX: 

Shredding the Dad Bod

AO: sandlot
Q: Bayou
PAX: Coin Flip, Running Rebel, Bayou, Broke Down, Two Gloves, The Beast, Ruby, Backstop, Cedric “Deacon” Wright
FNGs: 1 Cedric “Deacon” Wright

Inch Worm
30 Sec Cobra Stretch to Pike to Downward Dog
15 Second Scorpion Right
15 Second Scorpion Left
15 Second Book Openers Right
15 Second Book Openers Left
15 Second Wall Calf Stretch Right
15 Second Wall Call Stretch Left

1/4 Suicide + 1 Burpee
1/2 Suicide + 2 Burpees
3/4 Suicide + 3 Burpees
Full Suicide + 4 Burpees
Full Suicide + 5 Burpees
3/4 Suicide + 4 Burpees
1/2 Suicide + 3 Burpees
1/4 Suicide + 2 Burpees
Down and Back + 1 Suicide


Thang # 1
DB Hang Clean and Jerks (Weight 30-50)

Burpee Variations

Core – Dealers Choice Varialtions

Bayou 1, 9
Ruby 2,6
Flip 3.7
Gloves 4,8
Beast 5,10

20:10 Tabata x 8 Rounds

– Beast Bible Study
– DJ – Bible Readings
– Beast – Rafting Trip
– Bayou – DEKA – March


For we are God’s workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.
Ephesians 2:10 (NIV)

Thoughts on Today’s Verse…
We are God’s artistry in human form. He fashioned us (Psalm 139:13-16) and recreated us in Christ to display his magnificent work. God is the ultimate artist and artisan! You are one of his masterpieces! God designed each of us to be useful for doing good things and displaying his craftsmanship. Let’s not let anyone, especially not the evil one, convince us that we are not worth anything to others. God made and gifted us to honor him and bless his people (1
Peter 4:10-11). His grace saved and made each of us one of his canvases upon which he will provide the world with another masterpiece! We are the clay from which God will fashion a life that matters forever! Let’s live up to God’s high opinion of us, not to our negative self-talk, the criticism of others, or the demeaning words of Satan.

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