Five pax took to The Foxhole this morning to help celebrate a special day for yours truly…. My Birthday. What started with the best of intentions ended up being an over-ambitious plan that had the pax bringing their A-game for the solid 45 minutes. I could just quietly take credit for the thorough beat down, but in the spirit of full disclosure, it looked a whole hell-of-a-lot easier on paper. Fortunately enough for all involved, we did not make it to the Birthday Ball Busters… My apologies!
But on the bright side, we were able to enjoy the newly created workout friendly playlist that seemed to be a crowd pleaser.
Here’s how it went down:
CONDITIONS:
69 and perfect!
THE THANG:
Disclaimer & Warmup:
- SSH x 38
- TTT x 10
- Windmill x 10
- LAC x 19 –> Raise Roof x 10 –> Front arm raises x 10 –> Side arm raises x 10 –> squats in cadence with arms over head x 10
- Grab a block and come back to flag
The Birthday Boogie:
Each pax must complete all of the following exercises in order.
After finishing each set, SPRINT 38 yards & Bear crawl back 38 yards
- 25 x BBSU
- SPRINT 38 yards, bear crawl back
- 50 x Curls
- SPRINT 38 yards, bear crawl back
- 75 x Overhead
- SPRINT 38 yards, bear crawl back
- 100 x Squats
- SPRINT 38 yards, bear crawl back
- 125 x Bench Press
- SPRINT 38 yards, bear crawl back
- 150 x Toe Taps
- SPRINT 38 yards, bear crawl back
- 125 x Bench Press
- SPRINT 38 yards, bear crawl back
- 100 x Squats
- SPRINT 38 yards, bear crawl back
- 75 x Overhead
- SPRINT 38 yards, bear crawl back
- 50 x Curls
- SPRINT 38 yards, bear crawl back
- 25 x BBSU
- SPRINT 38 yards, bear crawl back
Birthday Ball Busters:
If time allows, mosey to big stairs and run the hell out of them until someone pukes!
To the Shovel Flag:
MOLESKIN:
- EH someone and lets shoot to get the numbers back up to 6-8 each T/TH boot camp.
- Lots of info. swirling right now about all 3 F’s and some new initiatives to reinvigorate the whole F3LM region.
- We are pushing for some guest Qs to come for a visit… so don’t be shy if you normally post elsewhere, we want you!
- Find a run group, ruck group, or whatever else you like, but don’t skimp on boot camps… that’s our meat and potatoes and we need you here!
DEVO:
James 1:17-18 “Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows. He chose to give us birth through the word of truth, that we might be a kind of first fruits of all he created.”
- A birthday is fun, but really no different than any other day.
- We are showered with blessings from God each and every day.
- We all could probably do a better job of recognizing those blessings and offering our thanks and praise.
- Not just when things get tough and we need more Jesus, but being thankful and grateful for anything and everything in our lives.
I enjoyed it… Thanks!
SYITG,
PB