• When: 2019-04-23
  • QIC: Katniss (R)
  • The PAX: Emmy, Ebert, Tinkle, Katniss (R)

4 fun

Conditions cool and dry



Pledge of Allegiance  and prayer/ COT

Warm up
20 4ct SSH
Ttt 10 4ct
Lbac 10/10
Squats 4 ct ic 10

Mosey and get blocks

4 set. 20x,1min holds, 9x, 6x, 9x.(bday 4/20/1969)

1st set arms blocks

20 block curls
1 min OH hold
9x high pulls
6x triceps
9x OH press

10 burpees

Pass it around circle of pain with 70lb
Sandbag 1,2,3 4 Squats w/bag. Each P a x performs 1 squat passes it to the next psx ,when complete circle is made reps increase to 2 3 then 4.
All pax waiting perform squats without bag.

2nd set legs

20 block squats
1 min. air chair
9x R lunge w block
6x Bobby Hurleys
9x L lunge w block

10 burpees and 10 squats blks

Pass it around circle of pain with 70lb
Sandbag 1,2 3 4 On 6 chestpress.
All pax waiting perform bbsu

3rd set core

20 bbsu
1 min plank
9x 4ct plank jacks
6x 4ct hydraulics
9x 4ct chilly jacks

10 burpees, 10 squats blk, 10 OH chest press

Had to cancel the Blueberry Hill 70 lb sandbag carry with exercises at top of hill due to time constraints in this 45-minute workout. So move on to the last group of exercises.

4th set dynamic

20 burpees
1 minute of SSH
9x block swings
6x block thruster
9x 4ct Big Boy mtn climbers on block

Pass it around circle of pain on your 6 with a small 30lb Sandbag Turkish bag ups 10 each pax . All Pax waiting perform LBCs

Put up bags and blocks.
Mosey to the flag

Count o rama,  name o rama


Lexington Safe meeting May 6th
Safety run May 13 thru 19th 24/7



Emmys family, safe travels
Katniss’s father relationship

COT/prayer to close




Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.


Take heart in your sufferings brothers . Just like suffering during a workout builds strength and endurance so it is with everything we face BUT we must face these things with the gift God has given us. Jesus died, rose again,  and ascended to Heaven.  He left the Holy Spirit to guide us in everything we face.


Your brother,