A beautiful morning at Wake Christian and 4 eager Pax showed up for our our weekly beat down.

Warm up

We were off to the back of the school and put in a good mile up the hill at the back entrance to start our warm up. Circle up in rear parking lot:

  • SSH X 20
  • Imperial Walkers X 20
  • Std. Mericans X 20
  • Low plank Hold for a 20 count

The Thang

Run up to the football field, partner up:

  • One partner runs to other side of the field, bear crawl down the ramp, run to steps on right side of field, bear crawl up steps.
  • other partner works on completing series of combined exercises, which consist of:
  • 50 Burps
  • 100 Std. Mericans
  • 200 LBCs

Four Corners (In honor of the Dean)

  • run to each corner of the football field
  • first stop standard mericans x15
  • second stop Jump Squats x 15
  • third stop Box cutters x 15
  • fourth stop Burpees x 15
  • Repeato for one more circuit reducing count to 10 reps.

Run to the rock pile and find a decent size piece of stone:

  • Curls x 20
  • Overhead press x 20
  • Bent over row x 20
  • Run back to the cars for mary.

Mary

  • Rosalita x 15
  • Hello Dolly x 15
  • LBC x 15

Thats it folks.

I attended Carolina in the early 80s and enjoyed taking in a few BB games, and watching James Worthy, Sam Perkins, and MJ run a lot of teams off the court. Yes I am that old. The Four corners was an innovation of Dean Smith which aggravated many teams and fans alike for many a season. I remember one game with Virginia, while I was there, when Dean decided to go into four corners late in the first half. The entire game had scores for each team in the 30s, what a yawner. Thank God for the time clock which ultimately caused the demise of the hated four corners, and sure made the game of BB much more interesting.

COT

Psalm 23 begins with the words “The Lord is my shepherd  I shall not want”

We should be thankful for all of the ways God has provided for us and our families. He has blessed us with a roof over our heads, food on the table aplenty, a vehicle, a job, a loving family, etc, etc. I could go on forever. The average poor person in America is richer by far than most “Wealthy People”, in many parts of the world. So thank your Lord and Shepherd today for His bountiful provisions.

YHC took us out in prayer.

Fluoride

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