• When: 2019-03-19
  • QIC: Katniss
  • The PAX: Deadstick (R), Ebert, Katniss (Q)

Sweet 16s

Conditions breezy and cold

1 minute warning…..


Pledge of allegiance and COT, prayer.


YHC doesn’t follow basketball,  sweet 16s was penned about 2 months ago. Several versions but modified for P200 tapering.

Man we miss Brainiac.  Get well soon so we can hear your mumble chatter in the gloom.

The thang,

Warm up

Ssh 16 4ct ic

Ttt 16 4ct ic

Imp walkers 4ct ic

Toy soldiers 4ct ic

Squats 16 4ct ic

Mosey to block pile and OH carry to Blueberry Hill.


At the bottom of the hill start with one merkin, one 4 count mountain climber, one 4 count plank Jack.

At the top of hill perform LBCs, heel touches 4ct, hip thrusters.

Done on grass hill.  bear crawl up hill, crawl  bear down for 1 thru 5 cycles. When you reach 5 on merkins then 6 thru 10 movements on hill switch to OH carry block up/down, then 11 thru 15 lunge up/reverse lunge down.

During OH block carries  pax use feet on block for hip thrusters. And at bottom block for incline merkins, mtn climbers, and plank Jacks

Return to the bottom of the hill repeat the cycle adding one additional rep to the bottom of the hill exercises and taking away one rep at the top until reversing numbers

120 reps of each exercise

Merkins, 4ct mtn climber, 4ct plank Jack, LBCs, 4ct heel touches,  hip thrusters


Return blocks and head to shovel flag.

Count o rama, Name o rama


P200 march 22,23

Remember Troy Fite man of the year for Leukemia and Lymphoma Society. Check out his Twitter feed.



Kiffin dealing with things his Dad left after his passing.

All pax prayers lifted up throughout F3Nation


Philippians 4:5 (NKJV) 5 Let your gentleness be known to all men. The Lord is at hand.

Gentleness: the quality of being kind, tender, or mild-mannered.

Sadly, gentleness has largely gone out of style today. Mankind has become bitter, edgy and angry in so many ways.

As believers, we should be emulating Jesus in our attitudes and behavior. We should be meek and gentle.

But it seems that we are much more often ready to blow up at anyone who catches us off guard, lashing out at them with words laced with anger and hatred.

It’s important to remember that when we put our faith in Christ, we put Him on, like clothing that covers us.

We literally took Him onto ourselves; His traits, His thinking, His desires, His actions.

Romans 13:14 (NKJV) 14 But put on the Lord Jesus Christ, and make no provision for the flesh, to fulfill its lusts.

The verse above refers to the lusts of the flesh. And although we most often think of these as being related to things like sexual desires, greed, etc., the flesh also produces things like unfounded anger, hatred, bitterness, etc.

So, as we “put on Christ”, we should also shed those fleshly desires and lusts, one-at-a-time, as we mature and grow in Him.

As we do so, we will find ourselves becoming more and more gentle, like the One we put our faith in. Amen

Pastor Curt & Pastor Ellie

Seven Seas Ministries

Your brother,