• When: 2017-09-21
  • QIC: Red Eye
  • The PAX: Strut, Voltron, Spiiter, Clapper, Billy Jean (Respect), Baconator, Paddles, Thumbs Up (Respect), Tail Pipe, Catheter, Rocking Chair (Respect), No Help, Chips, Dr. Quinn

Crypt Tabata Thursday

The Thang

It was a good morning at Crypt for a Tabata beat down.  Weather was 70 and low humidity, perfect.  The Pax were all-in for this work-out, which was set to music.  We had a nice DJ mix with everything from Alman Brothers and Led Zepplin to Notorious BIG and Jay Z, with a little Karate Kid’s “You’re the Best Around” for good measure.

Disclaimer/Opening Prayer

Mosey around the parking lot to the outdoor gym.  Circle up for warm up exercises:

Side straddle hops x 15

Through the tunnel x 15

Windmill x 15

Imperial walker x 15

The Tabata was 20 seconds of exercises (AMRAP-style), with a 10-second break.  When the music was playing, the Pax were exercising and when the music was off they had to move to the next station.  Each set lasted 15 minutes with a 1 minute break in between sets.

Set 1

Station 1: Incline merkins

Station 2: Kettlebell swings

Station 3: Paint the fence with battle rope

Station 4: LBCs

Station 5: Shoulder press with cinder blocks

Station 6: sprint

Set 2

Station 1: Decline merkins

Station 2: Curls

Station 3: Giddyup with battle rope

Station 4: BBSUs

Station 5: Squats while holding cinder blocks

Station 6: sprint
Mosey back to the shovel flag.  LBAC’s x 1 minute.  Count off and BOM with closing prayer.


9/30/17: All AO’s at Riverbluff will be closed due to construction. Post at another AO.

11/11/17 John Flanagan Memorial 10K

Prayer Requests:

Tail Pipe’s friend has a mass on his spine

Brayden is home and seems to be doing well (Praise)

Chip’s mom is home and doing better (Praise). Chip’s M had a miscarriage

No Help had an MRI and has torn rotator cuff and is going to need surgery

Genesis 25:29-34

29 Once when Jacob was cooking stew, Esau came in from the field, and he was exhausted.30 And Esau said to Jacob, “Let me eat some of that red stew, for I am exhausted!” (Therefore his name was called Edom.[e])31 Jacob said, “Sell me your birthright now.”32 Esau said, “I am about to die; of what use is a birthright to me?” 33 Jacob said, “Swear to me now.” So he swore to him and sold his birthright to Jacob. 34 Then Jacob gave Esau bread and lentil stew, and he ate and drank and rose and went his way. Thus Esau despised his birthright.

We are all moving closer to God or moving farther away from Him.  Don’t give away your inheritance for some fleeting pleasure.