8 PAX posted on this cool (37 degree) Thursday morning.
Warm-ups – x15 reps
- Side Straddle Hops
- Little arm circles
- Abe Vigodas
- Humpies
- Moroccan Nightclubs
- Imperial Storm Troopers
After warm-ups, the Pax moseyed to the block pile where we got 2 coupons (concrete bricks) each. We began our exercises with a short mosey to top of hill. After each exercise, we moseyed to a new location around town. Based on YHC’s Fitbit, we moseyed a total of 1.87 miles.
Here is the list of exercises incorporating the bricks in each one:
- Station 1 – 20 SSH
- Station 2 – 20 Merkins, 10 SSH
- Station 3 – 20 Squats, 10 Merkins, 10 SSH
- Station 4 – 20 American Hammers, 10 Squats, 10 Merkins, 10 SSH
- Station 5 – 20 Mtn. Climbers, 10 American Hammers, 10 Squats, 10 Merkins, 10 SSH
- Station 6 – 20 Lunges, 10 Mtn. Climbers, 10 American Hammers, 10 Squats, 10 Merkins, 10 SSH
- Station 7 – 20 Burpees, 10 Lunges, 10 Mtn. Climbers, 10 American Hammers, 10 Squats, 10 Merkins, 10 SSH
- Station 8 – 20 Plank Jacks, 10 Burpees, 10 Lunges, 10 Mtn. Climbers, 10 American Hammers, 10 Squats, 10 Merkins, 10 SSH
Just in case you can’t count, that’s 440 reps. Killer workout that required several 20 counts & the moseying in between the stations helps to break the reps up.
Needless to say, we were 2 minutes over our allotted time after reaching the flag.
WOD
Stairway to Heaven
There’s a lady who’s sure, all that glitters is gold and she’s buying a stairway to Heaven.
Discussed that there is nothing we can do to “buy” our way into Heaven. There are no amount of deeds we can do to “buy” our way into heaven. Jesus “paid” that price for us on the Cross. We discussed the torture & beating Jesus took for us & yet made it so simple for us. All Jesus asks of us is to believe in our hearts (accept him) that he is the Son of God & to verbally ask him to come in our hearts, then we will have our salvation. See Bible verse below.
Romans 10:9
If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved.
Count off & name-o-rama followed by prayer requests & a prayer by YHC
Moleskin
YHC is really struggling with both knees, but the “show” must go on. Surgeries will be coming up this year on both of them, but until then, the pain continues. Cropduster must not be feeling well. He has posted 4x (Q’d 2x) in Granite Falls this week. Of course he left us with some fog this morning during several of the exercises. Cropduster truly leaves his mark wherever he goes (Love ya brother)!
It was great leading these Granite Falls men – for the 2nd straight Thursday (thanks Banjo)! Although painful at times, a day with F3 is a “great” day.
8 men just got better together!!!!!!!
2 Ply out!
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