• When: 08-29-17
  • QIC: JJ
  • The PAX: Bouche, Gravedigger, Wayward Son, Fuzzy Navel, Overage, Trickle, Rain Bird, Honey Boo Boo, PED, Mercy Rule, Pawn Star, Navy Bean (R), Spaghetti O's, Meatball, Trackhoe, Shine, Dozer, Moist, JJ


Four Corners of Fun

19 pax rolled out of the #sack this AM to a surprising, but welcoming, cool mist. As selected by the pax of CAT last night, this morning’s workout was delivered with a little Motley Crue for their listening pleasure. Want to know what we did? Just take a look down yunder ↓↓

Weather – 66* w/ a cool mist

Disclaimer & Prayer

The Thang

Slowsey over to the practice field

COP (All IC unless noted)

SSH x25

TTT x10

Windmills x10

LBAC x10(f), x10(b), OH Claps x10, Dirty Birds x10, OH Claps x10, LBAC x10(b), x10(f)

Merkins x10

Squats x10

Flutter Kicks x10

Burpees x5 (OYO)

 

Everyone grab a pair of bricks & a Partner

4 corners with tires at corners 2 & 4

Rd 1

  • Bear Crawl to 1st corner, 10 squats
  • Lunge to 2nd corner, 10 incline merkins
  • Bear Crawl to 3rd corner, 10 squats
  • Lunge to 4th corner, 10 incline merkins
  • P2 – Al Gore w/ bricks held straight out
  • Flapjack

Rd 2

  • Bear Crawl to 1st corner, 10 merkins
  • Lunge to 2nd corner, 10 dips
  • Bear Crawl to 3rd corner, 10 merkins
  • Lunge to 4th corner, 10 dips
  • P2 – Curls for the Girls
  • Flapjack

Rd 3

  • Bear Crawl to 1st corner, 10 BBSUs
  • Lunge to 2nd corner, 10 step ups each leg
  • Bear Crawl to 3rd corner, 10 BBSUs
  • Lunge to 4th corner, 10 step ups each leg
  • P2 – OH Press
  • Flapjack

Ring of Fire

Rd 1

  • Hold high plank, 1st person does 10 merkins & continues until all pax complete 10 merkins

Rd 2

  • Hold curl in the mid-position, around the circle w/ 10 curls from every pax

5 Burpees OYO

Time started running short, so let’s put the tires and bricks away so Coach doesn’t have to give YHC a “thorough talking to” about the condition of his fields.

Slowsey back to the SF with 1 minute left

Plank Shoulder Taps x10 IC

COT

BOM

Announcements

  • Every Tuesday at 6:30pm: Mac is leading a Leadership Course at Saxe Gotha in the Lighthouse
  • 9/8-9/9: BRR
  • 9/15: Tunnel to Towers
  • 9/16: Smokehouse Fundraising Event
  • 10/14: 5K at Saluda Shoals to benefit Daybreak Crisis Ministry
  • 11/11: John Flanagan Memorial 10K
  • 12/15: F3/FiA Christmas Party

 Prayer Requests

  • Flood Victims in Houston
  • JJ’s Father
  • Our Nation
  • Flanagan Family

Devo

My Guilt

Wash me clean from my guilt. Purify me from my sin. For I recognize my rebellion; it haunts me day and night. (NLT) ( Psalm 51:2-3 )

Are you carrying around guilt? If so, you haven’t fully acknowledged the power of Jesus. If you have already repented of your wrongdoing and asked for His forgiveness, let it go. You need to be free from burdens so you can take up the cross and share your joy with others. Carrying guilt and shame does no one any favors.  Christ wants you to be full of His joy!

Moleskin

  • The order window has reopened for the new Hollow shirt. See Inspector Mom
  • Moist looked fresher than anyone else this morning after the first 20 minutes of BC
  • MB + 45 BC + Not running the air from his lungs = OH LAWD!! #GOAT
  • I don’t think KD is going to approve Al Gore Rows to be added to the #Exicon
  • Thanks for letting me lead this morning; hopefully it was worth the early rise.