THE SCENE
57 and Clear
Welcome and Disclaimer
WARM UP
COP
- SSH x30 IC
- 4ct Mountain Climbers x10 IC
- 4ct Merkins x10 IC
- Imperial Squat Walkers x10 IC
- Little Arm Circles x10 each Forward and Back IC
- Cherry Pickers x10 IC
- 5 Burpees
Mosey to side of the parking lot and get a battle buddy.
THA THANG
Partner Burpee Suicides
Both men stand along the curb at the orange cones. Then they perform the following sequence:
- Battle Buddy 1 performs 10 BBS while Battle Buddy 2 holds their feet in a plank position.
- Battle Buddy 2 switches to alternating between 10 Merkins and 10 Squats while Battle Buddy 1 sprints to the first cone and performs 2 Burpees, sprints back, sprints to second cone and does 4 Burpees, then sprints to where they started.
- Switch, Battle Buddy 2 then performs the progression.
Do as many repetitions as you can in 7 minutes.
Mosey to new parking lot.
Triple Man Sprints
2 men at Cone 1 (near side orange cone) and 1 man at Cone 2 (far side orange cone). One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone (x10 or x15 reps), stopping in the middle at the yellow cone to do 2 burpees. Then man at Cone 2 runs to Cone 1 while other men do exercises (either x10 or x15 reps). First man now runs to Cone 2. Rinse and repeat for 7 minutes, 3 rounds.
Rd 1: Upper Body
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Shoulder Taps / Superman Swims
Rd 2: Abs
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys
Rd 3: Lower Body
Cone 1 = Prison Squats / Skaters
Cone 2 = Lunges / Side Lunges
Mosey back to SP.
MARY
- 4ct LBCs x20 IC
- Side Crunches Rt x20 IC
- Sdie Crunches Lf x20 IC
COT
37 PAX including 3 FNGs – 8 Track, AAA and Downhill
BOM
“Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”
Kings Solomon, Ecclesiastes 4:9-12
The sequoia redwood trees located in California, are some of the biggest trees in the world. The General Sherman is, in fact, noted as THE largest known living single stem tree on Earth! It is 275 ft tall, 25 feet in diameter, and is approximately 2,500 years old.
Something that huge must have an incredible root system that goes down deep in order to stand that tall. Not the case at all. The sequoia redwood trees have a unique root system that is a marvel, compared to their mammoth size.
Their roots are relatively shallow. There is no tap root to anchor them deep into the earth. The roots actually only go down 6-12 feet, and yet, these trees rarely fall over. They withstand strong winds, earthquakes, fires, storms, and prolonged flooding. How can something up to 500 tons, reaching over 350 feet in height, and live for many centuries remain standing with roots only going down about 10 feet?
The interesting thing about the redwood tree is that their root system is intertwined with the other redwood trees, literally holding each other up. The trees grow very close together and are dependent on each other for nutrients, as well. Only redwoods have the strength and ability to support other redwoods.
So, beneath the surface of these humongous, tall, statuesque trees are roots like a army of men who have their arms interlocked, standing and supporting each other. They are preventing the adversaries of life from knocking each other down. They are also making sure there is plenty of nutrients for growth to continue.
To me, the PAX is like a forest of redwoods. We are stronger TOGETHER. We grow, challenge and support each other as we each strive to reach our potential physically, mentally, relationally and spiritually.