Disclaimer and pledge. Prayer.
Conditions cool 61 degrees.
YHC decided the toys at The Stand should be dusted off. So the sled and blocks, giant tire,and battle rope(fire hose) were readied for the pax. And these pax brought it. Even with some nursing injuries their work was strong .
Warm up
SSH 20
TTT 10 Slow
Windmill 10 slow
Sled
All pax blocks on sled. Form a line behind the sled. First Pax pulls sled 10 steps counting each time right foot hits the ground. Rest of group bear crawls behind sled. After 10th push Pax goes to back of line next Pax pulls sled. When all Pax have taken their turn unload the blocks and begin exercise. Then load blocks pull sled again and continue this process until goal is reached.
1st stop
Overhead press times 15
Rows 10 times each arm
Load blocks pull sled
Curls for the girls 20
Swings 10
load blocks pull sled
On 6 presses 20
On 6 triceps 20 laying head on curb blocks to pavement
Fire hose
Each Pax will take a turn doing a specific exercise with the fire hose. Rest of pax plank in form called by Q. Quick transitions are key after each exercise . Each Pax completes first exercise before group moves on to the next exercise and so forth.
Exercises with hose 10 rep
1 alternate waves 10 2 ct
2 waves 10
3 power slams 10
4 American hammer 10 2 ct
Tractor tire
Each pax flips Tire 3 X then next pax flips the Tire 3 x.
After 3 Tire flips by each Pax perform exercises on or around the tire.
jump ups x 10
toe touch 20
Flip tire [s] 3 x each
decline merkins 10
decline hydraulics 10 4ct
Flip tire 3 times each
Hip thrusters 10 L
Hip thrusters 10 R
Flip etc
At end return blocks….not really. Death crawl with 2 blocks.
To finish up Merkin circle 5 rounds. Pax circle up in high plank facing each other . 1st pax does merkin then fist bumps pax to his left then that pax does merkin and so it goes until all complete 5 merkins holding plank.
Return blocks and then to flag for count and name o rama.
Announcements
2nd annual 3rdF 5K may 5th.
Brew ruck April 28th
Prayers/praises
Icarus exams upcoming
Hobokens father
Eberts father and unspoken
Tailpipe unspoken .
Pray it out…..good work men.
In closing,
Matthew 15:10-11 (NKJV) 10 When He had called the multitude to Himself, He said to them, “Hear and understand: 11 Not what goes into the mouth defiles a man; but what comes out of the mouth, this defiles a man.”
It’s crucial that we pay attention to the words we speak. We must watch our mouths if we want to get ahead in life.
We are not children. We are adults. We can’t be saying things that are not good; gossip, slander, lies, foul language and negativity. It will hurt us and set us back in many ways.
Our motion with God should always be focusing on moving forward. We should not be setting ourselves back, especially with our own tongue.
Your brother,
Katniss