Another great morning to push yourself. Not many breathers today for the PAX of 15 that showed up ready to work. No FNGs. Some mumble chatter, a lot of sweat and a frequent call for 10 burpees OYO. Here we go…
Warm-up
SSH x 15, IW x 15, 10 Burpees OYO
The Thang
Run to the entrance of the park – 10 Burpees OYO
Run to the corner of Glen Eden – 10 Burpees OYO
Run down Glen Eden to the back entrance of the park – 10 Burpees OYO
Run up the Greenway to the soccer field
10 Rounds of Tyson. 40 reps each round. No real breathers.
Round 1 – thrusters
Round 2 – single leg merkins
Round 3 – sumo jump squats
Round 4 – LBC
Round 5 – wide arm merkins
Round 6 – star jumps
Round 7 – American Hammers
Round 8 – CDD
Round 9 – Prisoner Squats
Round 10 – Spider man merkins…. hard work be the PAX
Run to the back entrance of the park on Glen Eden – 10 Burpees OYO
Run to the top of Glen Eden – 10 Burpees OYO
Run to the entrance of the park – 10 Burpees OYO
Run to the start for Mary….
Plank, L/R arm high, L/R arm/leg high, plank jacks x20, chilcutt, chilcutt peter parker x 10, box cutters x 20, 6″ leg hold 1 minute…. 10 Burpees OYO…. done.
Fudd took us out with grace. Thank you, sir.
Announcements – Second Empire 5k on 4/23. See Mayhem or sign up online. Great family event. Need Qs at Dawn Patrol and other sites (see moleskin). Make sure to recover – posting is important but we all need to rest our bodies at time.
Prayer request – Rain Man‘s sister, Box jump having surgery, families traveling during spring break.
Moleskin
- Rogers and Fudd were talking about how much they loved Deliverance‘s tabata work out at UJ. See Captain Kangaroo escalator GIF to Gnard Dog.
- Lots of mumble chatter at the start. Dropped significantly with each “10 Burpees OYO” call
- “Suck it up, boy” was a common saying I heard growing up. I never could tell if my Dad was serious or not. It always stuck with me though. On the run back this morning, I had to tell myself to ‘suck it up.’ I was tired, my legs hurt from the mile test and ethanol… yet I knew I had to find another gear. Everyone dug deep today and put in some solid work.
- Sign up to Q – Not just in F3, but in your home and Church. Can you “Q” a Sunday School lesson?, Can you “Q” a workout with your family? I’m honored to be with this group of men early each morning. It’s given me confidence that I can do more…should do more. YHC will be “Qing” his first Sunday School lesson this week. If it doesn’t work out… 10 Burpees OYO for the class. Be confident, Be strong…. trust in God… and lead.
Always a pleasure.
Dingo
