Sunny and Seventy at The Crossing tonight, with 8 HIM’s eager to shake off the workday. Welcoming FNG “Ian” to the PAX, YHC decided a well rounded beatdown was in order. Here’s the synopsis:
The THANG:
WARMERAMA:
- Mosey to the grassy slope near the entrance and return to the flag via: Bear Crawl, Lunge, and Broad jump Burpees
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
- Fetch SANDY from the truck
COP #1:
- PASS THE SANDY
- PAX circle up holding Peoples Chair
- 60-lb sandbag passed shoulder to shoulder around the circle a couple times utilizing a sandbag hand-off technique that goes: shoulder to shoulder, back to back, unload.
COP #2:
- OLD HUNDRED
- PAX mosey around the church property, taking turns who’s shouldering Sandy, stopping at intervals to complete descending reps 100–>10
- Exercises were: LBC’s, Rapid Alt Toe Touches, SSH’s, Freddie M’s, 60-sec plank (Reviewing F3 Mission, Credo, 5CP’s), Monkey Humpers, Incline Mericans, Dirty Hookups, Lunges, Burpees
COP #3:
- SANDY CARRIES
- PAX circle up and complete variable core reps OYO while two PAX fireman carry the 60-lb sand bag between them running around the lot and back
- Return Sandy to truck
COP #4:
- BLOCK WORK
- Collect concrete wall blocks from pile and circle up to complete variable upper body reps
Mosey BTTF for COT:
- Counterama # 8
- Namerama
- Announcerama (see Below)
- SEADOO took the PAX out in Prayer
NMS: Awesome work men – this was rapid fire with lots of reps and you guys CRUSHED it! Welcome to UNION JACK (Ian Read), a brother from our church (WEAG), who sports a lovely British accent and is super stoked for F3 to save him from the stress of work, 4 kids, and all the usual life hurdles we all face. Keep putting in the work fellas – and remember your presence is more for the man next to you than for yourself – and we WILL get stronger together! 💪 Yours, DTH
Announcements (SEE SLACK!)
- VQ WEEK April 22-27
- GTE weekend May 3-5
Prayer Requests:
- Meatball – M has a new job adding a little stress, and his grandmother’s health is failing
