8 PAX emerged at Fox Hole this AM for Pebbles-led beatdown that was sure to leave everyone in want for more pain…
Conditions: Cold
The THANG
COP
SSH 20 IC
IW 20 IC
TTT 20 IC
Squat 20 IC
LBAC (Lil Baby Arm Circles) Forward 15 IC
LBAC-R 15 IC
High Knees 20 IC
Merkin 10 IC
Jog to the big stairs and plank on the curb.
Everyone begins doing merkins. Beginning with the man on the far right, every five merkins the next guy sprints to the top of the stairs and begins doing squats. Once everyone is at the top doing squats repeat the pattern to go back down and return to curb merkins. Everyone should get roughly the same amount of each exercise overall.
Recover.
Repeat pattern with calf raises (on the curb) and mountain climbers at the top. This time ten reps between each departure. Once everyone is back at the bottom doing calf raises, 20 calf raises IC.
Recover, stretch it out.
Indian run up the hill then jog to a circle in the parking lot for TABATA TIME!
20 second work / 10 second rest
Squat / hold squat position for rest
Low plank / actual rest (unless you’re beasting it like R2D2)
Merkin / Plank (Someone got caught doing some pretty FiA push-ups. #Mykneesaresorerthanmyarms)
Count of by 2s and split up for TIRE FEST
One (or two) at a time, flip tire 25 yards and roll it back for next team member. Rest of team hold six inches.
Once all four team-mates have done the tire flip, carry the tire to the cone. Place the tire over the cone and do 20 decline merkins with feet up on the tire. Then carry the tire back to the start.
R & R
Jog down to the practice field
Light sprint goal to goal and back (soccer goals that is / 40ish yards apart)
Backwards run goal to goal and back
Karaoke goal to goal and back
Circle up for MARY
Russian Twist 20 IC
Slow Dying Cock-roach 20 IC
(from here on out, no recover until the end)
Hello Dolly 10 IC
Rosalita 10 IC
Hello Dolly 10 IC
Rosalita 10 IC
Flutter Kick 10 IC
Hello Dolly 10 IC
Hold six inches… (about 20 seconds)
RECOVER (or just lay there)
COT
BOM
DEVO:
Ephesians 6:12 // For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand.
We’re men. We’re built for battle, to be warriors and rescuers. But we must be ready and we must know our adversary. Like the knight in a fairy-tail who slays a dragon to rescue his princess, so our wives and families long to be rescued from the dragons of life that can bring them down. What are the dragons in your life or in your family that need slaying so that you can rescue your family? Seek God, put on His armor, then be ready for battle.
Moleskin:
Once again it was fun to be out at Fox Hole and I hope you all enjoyed the tires. Good crowd, good work. The force is strong in this AO.
Announcements:
• Anyone interested in helping Crisis Pregnancy Center with their office relocation this week, get with Crash. At least one group will be helping out on Tuesday night.
• BIRCH Christmas Party is slated for December 11. Details should be forthcoming.