At the end of our workout this morning, Bob Ross says “the 800 pound gorilla in the room is, why do you have so many tires and hammers?” Great question which I answered. But 13 PAX did a workout this morning. Here is what went down.
Warm Up Jog around parking lot
Circle Up near tire trailer
Warm Up
- SSH x 25
- Good Mornings x 20
- Windmills x 20
- Fazio Arm Circles 12 x 2
- Imperial Walkers x 20
- Merkins x 15
- Mountain climbers x 15
The Thang
Pass Out Hammers – everyone gets a tire
Jog with tire and hammer to elementary school field
- Barbarian Squat x 20
- Grave diggers Right x 20
- Joust Right x 20
- Twisted sword draw left to right x 20
- Barbarian Squat x 20
- Grave diggers Left x 20
- Joust Left x 20
- Twisted sword draw right to left x 20
Partner Up
- Partner Tire Dips 20
- Partner Derkins 15
- Partner 1 Run down field to line – Tire Presses x 10
- Partner 2 Thrusters
- Flapjack
- Partner 1 Run down field to line – 10 Tire Burpee Presses
- Partner 2 American Hammer with Hammer
- Flapjack
- Tire slam right side – OYO 10
- Tire slam left side – OYO 10
Jog to greenway and held plank until PAX was together
Jog on greenway to open field with tire and hammer
- 360 Right x 20
- 4&8 Lunges Right x 20 (hammer left shoulder)
- 360 Left x 20
- 4&8 Lunges Left x 20 (hammer right shoulder)
- 360 Right X 10
- 4&8 Lunges Right x 10 (hammer left shoulder)
- 360 Left x 10
- 4&8 Lunges Left x 10 (hammer right shoulder)
Jog back to parking lot near trailer
- Tire slam right side – OYO 10
- Tire slam left side – OYO 10
- Tire Burpee Presses – OYO 10
Mary
- LBCs x 25
- 6 inch hold – 5 count around circle
- American hammer (with hammer) x 15
Done!
Announcements
The Arena 9-18 at 2:30 with 2pm run over from Pullen.
F3 Town Hall Meeting 9-20 at 8pm at Player’s Retreat. RSVP to King David.
Extended Ruck next Friday at 9pm with White Shoe as your Q.
Prayer Requests
Mayhem’s good friend Paul Best, owner of East Coast Towing died at the age of 47. Pray for his family as they grieve over his loss.
My mother has late stage Alzheimer’s. The family has decided to admit her to the onsite facility at the Cypress in 2 weeks. Pray for wisdom and strength. Difficult time.
Pray for PAX whose marriages are struggling. Pray for PAX suffering from injuries and health problems. Pray we are the best fathers and husbands we can be to our families.
Moleskin
“The 800 pound gorilla in the room is, why do you have so many tires and hammers?”
Well over a year ago when I had been a member of the F3 PAX for only 3 months, I wanted to start leading. I started thinking about ideas to make my workouts different. While at one of the weekly Big Boss Run Clubs which I regularly attend, I had an epiphany. The door handles for the entrance to the taproom were, you guessed it, sledge hammers. Ah, now that’s an idea. A trip to my tire and car service place on Atlantic and trips to many hardware stores and I was set. I led 1 workout, got hurt, then had to wait 11 months before starting to Q again. Glad to be back.
The message for today’s bible study lesson in the Duck Commander Devotional is to have courage to profess your faith to others. Stephen faced the ultimate price, but was willing to stand up for God. I know I don’t have the risk of persecution like Stephen, yet I fail to seize opportunities to stand strong. Pray for strength and wisdom to be strong for God.
Acts 7:54-58 When they heard this, they were furious and gnashed their teeth at him. But Stephen, full of the Holy Spirit, looked up to heaven and saw the glory of God, and Jesus standing at the right hand of God. “Look,” he said, “I see heaven open and the Son of Man standing at the right hand of God.” At this they covered their ears and, yelling at the top of their voices, they all rush at him, dragged him out of the city and began to stone him. Meanwhile, the witnesses laid their clothes at the feet of a young man named Saul. While they were stoning him, Stephen prayed, “Lord Jesus, receive my spirit. Then he fell on his knees and cried out, “Lord, do not hold this sin against them.” When he had said this, he fell asleep.
Always a pleasure to lead and serve!
Screech
