YHC wanted to do some of everything today and we seem to have gotten it. These guys put in some work and got better. The legs will he struggling this weekend. Looking forward to Dad’s Camp though, maybe some of these exercises will be in there, who knows.
Here’s how it went today:
Comditions: Low 60’s, little muggy
Prayer/Disclaimer
COP:
SSH x 10
TTT x 10
LBAC x 10 each way
Mosey to bottom of parking deck adjacent to main parking lot
Bear Crawl to top of parking deck
Lunge to other side of deck
Crawl bear to the bottom
On bottom deck:
- Merkins x 20
- Squats x 20
- Uncle Ron’s x 20
- Run 1 Lap around parking lot
- Rinse and repeat decreasing by 5 until you reach 5 reps
Mosey to bottom of upper deck:
Crab walk to top for Leg Burns:
- Regular squats x 25
- sumo squats x 25
- prisoner squats x 25
- calf
- raises x 25
- run to wall and back
- 2nd round, increase reps by 10 to 35 each and run
- 3rd round increase reps by 15 to 50 of each and run
Mosey to opposite side and duck walk down ramp
Mosey back to shovel flag
Mary:
- YHC ran out of time for these so had to modify
- American Hammer x 2 minutes, 30 second rest between minutes
- Six inches x 2 minutes, 30 second rest between minutes
- Iron cross x 1 minute, 30 second rest
- 6 inches x 1 minute 30 seconds
Recover
Announcements:
- Iron Pax 8/31 to 10/3
- Jail Break: 8/21
- F3 Pool party will be moved to 9/4
- F3 Dad’s camp: 8/20-22
- Stomp the Swamp: 8/21
- D2D signups start 9/3
Prayers:
- Notebook
- No show
- Lego’s family
- Spackle
- Slim Jim
- No Help
- Rec’s family
- Garth and family
- Afghanistan verae
- Other Sick and injured PAX
- Country
- Marriages
- Unspoken
Devo:
Continue your work to be fishers of men for our community to make this a better place. With all the issues in our world, let’s solve what we can. Jesus did this for his disciples. Not that we can get anywhere near His level, but let’s do what we can.
- Let’s be Fishers of men
- Jesus asked disciples to fish for people instead of fish, which was their profession
- Simon caught fish that would die, but now find people who are dead and bring them to life
- Becoming a Christian is the work of the moment, being one is the work of lifetime ~Billy Graham
- Luke 5: 1-11