10 march 2018
No. Pax – 7
Pax – Tom Sawyer, LETC, Wreck-it-Ralph, Hahvahd, RX and Moab.
QIC – Minecraft
Seven Pax posted for a chilly morning workout at the Silver Fox AO.
Warmup – seal claps x 25 IC, Imperial Walker x 20 IC, Windmill x 20 IC and Arm Cross x 10 IC. Mosey to baseball field at the First Baptist Activity Center.
The Cycle – bear crawl to first base and do 3 burpees then lunge walk back to home plate. Bear crawl around first base to second base and do 6 burpees then lunge walk back to home plate. Bear crawl around first and second bases to third base and do 9 burpees then lunge walk back to home plate. Plank while six catches up.
Wall of Fire – Pax line up along back stop fence. Each Pax takes turn running the perimeter of the ball field while the rest of the Pax does the following exercises: emperors chair, low plank, carolina dry docks, plank-o-rama and emporers chair with shoulder presses. Mosey to nature area by school.
Partner up. Partner 1 does 20 step-ups while partner 2 does flutter kicks AMRAP. Repeat 3 times.
Where does this trail go? Mosey along trail at end of wooden deck. Trail changes to stepping pavers, which end in the middle of a soggy grassed area. Light stepping mosey to high ground through the soggy grass. OHHHH NOOO!!! Hahvahd got his brand new running shoes SOAKED! I guess we won’t go that way again. Mosey (on dry land) through apartment complex to basketball court at school.
Out and Back. Perform 10 reps of squats, merkins and Freddie Mercuries then run out to backstop and back. Repeat subtracting one rep from exercises each time. Mosey back to AO.
No time for Mary.
Prayers for the Pax and the ability to workout today. Prayers for protection of men and women in the military and law enforcement. Prayers for guidance to be better men, husbands and fathers.
Thanks for the opportunity to lead.
YHC – Minecraft