• When: 2023-02-14
  • QIC: Coon Dog
  • The PAX: Soaker, Garth (R), LEGO, Cheers, Brick, Danish, Revere, Coon Dog

Arms & Abs 3.0

Weather Conditions: 40°

8 pax answered the call this morning for some Valentine’s Day betterment.  Even with the Dam to Dam Relay on the horizon, 6 pax showed up early for StrideLite (maybe one even started his D2D training today?).  Either way, the plan was to mostly save the legs while focusing on arms and abs.  Work was put in and it should be noted that Brick had impeccable form.  As for the workout, here is how it went:

Disclaimer and Prayer

Mosey around and circle up beside the best COP location ever(the best spot was extra soggy)

COP – All IC
      ▪ x25 SSH
      ▪ x20 Imperial Walkers
      ▪ x15 TTT
      ▪ x10 Windmills

Mosey across the street to the Playground Shelters

Board of Pain

All exercise are OYO x10.  Start with the first exercise, run a lap around the playground equipment, and then add an additional exercise each round.  Again, it’s worth noting that Brick had impeccable form.
   1. Hanging Crunches (raise both knees to your chest)
   2. Gas Pumps
   3. Hanging Knee Circles – 5 Left & 5 Right (knees together, lift and rotate legs in a full circle)
   4. Windshield Wipers (over and back is 1)
   5. Hanging Imperial Walkers (alternate bringing each knee up and across your body)
   6. BBSUs
   7. Hanging Leg Raises (legs extended, lift straight out in front of your body)
   8. V-Ups
   9. Pull Ups
   10. Burpees

Mosey back to the Shelter



      ▪ 02/18/23:   Dam to Dam Relay
      ▪ 03/04/23:   Lighthouse for Life – Light the Fight @ Saluda Shoals – @F3Cheers
      ▪ 03/??/23:   F3 Lexington 9 Year Anniversary Convergence @ Graveyard
      ▪ 04/22/23:   Tough Mudder Atlanta / Men’s Weekend – @ClaypoolChris
      ▪ 05/13/23:   Shawshank 9 year Anniversary

Prayer Requests & Praises
      ▪ Pax with illness
      ▪ Pax with injuries
      ▪ Aging parents

      ▪ First to HC – Revere
      ▪ Return to the Gloom – Danish
      ▪ Best Form – Brick
      ▪ Okayest COP Counter – Soaker
      ▪ Best Form (2) – Brick
      ▪ Most Reps Reading the Board of Pain – Garth
      ▪ Best Modification to Harder Exercise – LEGO
      ▪ Worst Joke(s) – Cheers
      ▪ Best Timekeeper – Coon Dog


DEVO:  Get Off the Fence

Have you really chosen God and are pursuing him fully?  

“No one can serve two masters.  For you will hate one and love the other; you will be devoted to one and despise the other…”

Matthew 6:24

Man on the Fence

A man sat on a fence his whole life, salvation and prosperity on his right, and worldly pleasure and desires on his left.  Both sides tried to pull him each direction, but he would never really commit to either one, thinking that where he was at was a good spot.  One day the world ended and he found himself face to face with the Devil, and the man asked, “Why am I here?  I didn’t choose this side.  I stayed in the middle on the fence.”

The Devil looked the man in the eyes and said, “I OWN THE FENCE.”

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