• When: 2017-08-15
  • QIC: Transit
  • The PAX: Silver Streak, Overnight, Chicklet, Chum, Landslide, Grease Monkey, Bionic, POTUS, Jaws, Blackout, Dirty Bird, Keystroke, Transit, Short Haul

Transit’s Outdoor Adventure – Cross Fit

Recap: Transit led an outdoor inspired cross fit rotation around the Boneyard AO. 14 pax completed 22 different exercises with 20 second rest in between.  The exercises included all of the ab challenge exercises and also included as many exercises named after animals as possible.


Prayer requests- Blackout had a praise to share. His niece underwent in vitro and finally received news that she is pregnant. Overnight asked that we pray for a family close to him that has a new born with heart complication. The baby required open heart surgery shortly after birth and is currently recovering at MUSC. Chum asked that we remember his son who is starting to attend college at Newberry.

Devo- From James 1:19-21  19 My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, 20 because human anger does not produce the righteousness that God desires.21 Therefore, get rid of all moral filth and the evil that is so prevalent and humbly accept the word planted in you, which can save you.

This is a scripture I am reminded of frequently going back into my Sunday school days in my youth. It is especially important to remember this scripture in times like these(eg. Charlottesville, VA and rising international tensions). Cooler heads will prevail.  Let us not be bitter, but better.


Warm Up

Mosey to the Cross Fit area.
1-Block/Brick Extensions
3-Duck Walk
4-Donkey Kicks
6-Monkey Humpers
7-Tire Step Ups
8- Bear Crawl 25 count out and 25 back
10-Alligator Walk
11-Tire Flips
13-River Walk – Weight overhead high step
14-Bear squats
15-Flutter Kicks
16-Low Plank
17-Pull ups
18-Overhead Press-Block
19-Imperial Walkers
20-Squats with Block
21-Calf Raises
Rinse and repeat