• When: 2017-11-02
  • QIC: Dirty Bird
  • The PAX: 7 PAX, David Ward (Grease Monkey) Respect, Todd Coker (Blackout), Kevin Adams (Chum) respect, Tal Lackey (Bionic) respect, Gary Davis (Potus) Respect, Mike Gulledge (Jaws), John Bozard (Dirty Bird) respect

Boneyard Cross Fit

Location: River Bluff High School

Weather: Partly Cloudy, 54 degrees

Recap: Dirty bird Chicks went for a cross fit mania at the boneyard AO.  7 Pax completed 21 different exercises with 15 second rest in between.

Prayer requests- Chips Mom, Grease’s leg, Jaws son and elbow and shoulder, Survivors of Breast Cancer, Blackout’s neighbor and one praise for Chum and son conversation.

Devo-from Sara Young: Jesus Calling, November 2, 2017…….Grow Strong in the light of My Presence. Your weakness does not repel Me.  On the contrary, it attracts My Power, which is always available to flow into a yielded heart.  Do not condemn yourself for your constant need of help.  Instead, come to Me with your gaping neediness; let the Light of My Love fill you.  A yielded heart does not whine or rebel when the going gets rough.  It musters the courage to thank Me even during hard times.  Yielding yourself to My will is ultimately an act of trust.  In quietness and trust is your strength. Psalm 116:5-7, Ephesians 5:20


Disclaimer: No professionals here, so modify if you have to, do not injure yourself.

Begin Workout:

Today’s workout will feature many exercises consisting of 45 seconds OYO AMRAP. Rotate while taking a 15 second rest.

Warm Up




Mosey to the Cross Fit area.


Brick Extensions

American Hammers



Tire Step Ups

Wheel Barrel carry

Pole Flips


Air Chairs

Tire Flips



Tricep Extensions

Balls To the Wall

Flutter Kicks

Low Plank

High Plank

Overhead Press-Block

Imperial Walkers

Squats with Block

Calf Raises


Monkey Humpers

Bear Crawl 25 out and 25 back


Rinse and repeat



MGC Long Run – Feb 3, 2018

Convergence at home of Yellow Cake Saturday