• When: 3/27/18
  • QIC: OverExposed
  • The PAX: Banjo, Sparkle, Patches, H4T, Barcrawl, BooBoo, Stinkbait, Rebound, Undercut, Gigity, Postal, LifeAlert, BlueRhino, Cant Get Right, Jill, Purdy, Rumblestrip, Adluh

Stairs, Hydraulic Squats, and Rings of Fire… oh my!


Being YHC’s 2nd Q ever, the detainees must have been in the mood for a surprise, and I hope they didn’t leave disappointed. The mumble chatter was strong as early as the 2nd lap around the parking lot, and it barely subsided the entire WO. The crowd pleaser (I hope) were the hydraulic squats which I shamelessly grabbed from the F3 Exercise list.

Conditions: 47° clear

Welcome, Disclaimer, and BOM

Mosey around lot 3 times
1st time regular
2nd time butt kicks
3rd time high knees

Warmup: Circle up in front yard
– Side straddle hops X 20 IC
– Little baby arm circles X 16 IC
– Reverse Little baby arm circles X 15 IC
– Imperial walkers X 20 IC
– Windmill X 20 IC
– Merkin X 10 IC

Mosey to stairs – 15 calf raises at top of each of 3 cases

Return to front of track and plank for 6

5 laps around track – stopping 4 times (once on each ‘side’)
1st time – 5 burpees at each stop
2nd time – 5 LBCs at each stop
3rd time – 5 hydraulic squats at each stop
4th time – 5 flutter kicks at each stop
5th time – 5 shoulder taps

Mosey to covered area at back – ring of fire – Johnny Cash – groups of 6

Plank start – PAX hold plank while 1 does 5 merkins + 1 lap around group, 2nd round 10 merkins

Mosey to front

Line up at the benches

Toe taps X15 OYO
Dips X15 OYO
Toe taps X15 OYO
Dips X15 OYO
Incline merkins x15 OYO


CrossRuck 3/30 @ St. Stephens Church
3/31 @ The Mission
BrewRuck coming soon


You know you should delight in Bible study. You’ve read verses that talk about loving and finding joy in Scripture. You realize you are supposed to “long for the pure spiritual milk’ (1 Pet. 2:2).

I feel guilty when words like these don’t exactly describe my life. Maybe there are other things that simply give you more joy and satisfaction than Scripture.

But you want to fix that.

What do you think when Paul says, “I delight in the law of God, in my inner being” (Rom. 7:22) – can you relate?

Do you want to be able to say the words of David in Psalm 119:103?

“How sweet are Your words to my taste, sweeter than honey to my mouth!”

How can we learn to for hunger God’s Word? How can we go from hardly delighting in the Bible, to savoring it more than we would a prime 16-oz New York strip steak? Or, in the words of Job, how can we say, “I have treasured the words of His mouth more than my portion of food” (Job. 23:12)?

Here are some ways to find more delight in the sweet Word of God:

  1. Realize that the Bible is the key to spiritual growth. Why are Christians instructed to “long for the pure spiritual milk” (1 Pet. 2:2)? So we may “grow up into salvation.” Show me a spiritual person, and I’ll show you someone who diligently and regularly studies his/her Bible. If we are to be “filled with the Spirit” (Eph. 5:18), we need to know how to be filled with the Spirit. The Spirit abounds within us through the “hearing of faith” (Gal. 3:2; cf. Col. 3:16).
  2. View the Bible, in its entirety, as God’s glorious message of grace and life. The message of the Bible, from Genesis to Revelation, is to show us the way to redemption and life (cf. 2 Tim. 1:10). Yet the fact that we struggle at times to delight in God’s Word should remind us of our constant need for God’s grace. Paul said, “I delight in the law of God, in my inner being” (Rom. 7:22). Find delight in the Bible by seeing it as the source of eternal life.
  3. Pray sincerely and regularly, asking God to give you a passion for His Word. How often have you prayed in the past for God to help you delight in Scripture? It is this kind of prayer that God takes pleasure in answering.
  4. Study God’s Word carefully and consistently. “Practice makes perfect,” people often say. If you want to improve your golf swing, you need to golf often and regularly. If you want to improve your writing, you need to write more often. If you want to get more out of the Word, you need to immerse yourself in the Text more frequently. If we want to grow in our passion for God and His Word, we need to be intentional about studying the Bible.
  5. Spend time with people who obviously find joy in studying the Word. When I’m around these people, I crave God’s Word more and more. Love for Scripture is contagious. “Iron sharpens iron, and one man sharpens another” (Prov. 27:17).