Tag: Sparky
Landline’s Leg Day
The Scene 61 degrees and perfect
F3 Intro and Disclaimer
Warm-O-Rama
SSH x 10 IC
Monkey Humpers x 10 IC
Imperial Squat Walkers x 15 IC
BAC x 10 IC
Reverse BAC x 10 IC
Mosey to Baby Everest
The THANG
11’s
Bottom- Nomo Squats
Bernie Sanders up the hill (running up backwards)
Top- Burpies
Mosey back to rock pile, choose small to medium rock
Find a place on the wall
Wall Jumps x 10
Weighted Squats with Shoulder press x 20
Wall Step Ups x 10
Rinse repeat x 1
Mosey back to AO parking lot
Line up on one side of the parking lot and do the following-
Daft Punk (6 lunge combo) x 10
Run to curb next to tennis courts
Calf raises x 20
Rinse repeat x 2
Finish with Calf raises x 20 IC
MARY
Flutter Kicks x 20 IC
LBC x 30 IC
Superman – Rocketman x 10 count
Fire Hydrant- each leg raised for 5 seconds (repeat x 2)
WORD
Doubt is something I have dealt with my entire life. I have doubted my ability to Q among many other things. Most importantly, I have doubted my salvation. In 1 John 5:13, John says “I write these things to you who believe in the name of the Son of God so that you may KNOW that you have eternal life.” God does not want us to doubt, but if we do, He is always faithful and comes through for us. If you have questions about the security of your faith, I suggest the book Stop Asking Jesus Into Your Heart by J.D. Greear.
The Dawg Pound 500
THE SCENE 52 degrees, partly cloudy with a light breeze.
F3 Welcome and Disclaimer
THE THANG
COP
Interval SSH x 5 IC (2 rounds)
Cherry pickers x 10 IC
Tempo squats x 10 IC
5 burpees OYO
Break into groups of 3-4 and mosey to Bristol Motor Speedway
Dawg Pound 500
There are four cones placed around the 0.3 mile track. At each cone, perform 25 reps of the following exercises:
– Merkins
– Squats
– Alternating Shoulder touches
– LBCs
– SSH
Mosey back to AO
MARY
– Mountain Climbers x 20 IC
– Plank Jacks x 20 IC
– Hello Dolly x 25 IC
BOM
“Behavioral research shows that humans can become acclimated to almost anything if they’re exposed to it frequently…It’s why lottery winners, after the initial thrill of winning, end up about as happy as they were before. What does this mean for parents and kids? Anything we provide regularly will become the new norm, whether it’s post-game milkshakes or a certain brand of clothes. If our kids have gotten used to having their beds made or dinner table set, they’ll come to expect that, too”.
The above is an excerpt from article discussing how to raise children without creating the sense of entitlement that is so common in American youth. It’s important to remember that consistency with our actions create what we (and our loved ones) consider “normal”. This “normal” is what our kids, wives, friends, and co-workers come to expect from us. As HIMs, we need to make sure that our “normal” creates a positive and grateful environment for those around us. Everyone around us notices when we help someone, but they also notice things we DON’T do.
MOLESKIN
This PAX is incredible. I pushed hard this morning and everywhere I looked – somebody was pushing a little harder. One of our FNGs pushed so hard he almost tossed his cookies. Way to finish strong, men!
Peyton – the small package
THE SCENE 50 degrees, cool
F3 Welcome & Disclaimer
THE THANG
COP
Side Saddle Hop ICx20
Squats ICx15
Baby Arm Circle ICx10
Reverse Arm Circle ICx10
Side arm stretch
Huggers
Mountain Climbers ICx10
PAX moseyed from the tennis courts down to the rockpile with CMU’s.
99
99 repetitions of the following exercises:
- Merkins
- Squats
- Overhead Press w/CMU
- StarJacks
- CMU curls
- LBC’s
- Flutter Kicks
In-between each set was a run from the AO to the boat dock area – returning to the AO (approx. 2 ½ miles total)
MARY
Hello Dolly (Sparky)
COP
Number off and Name-O-Rama
BOM
P-nut talked about anxiety and stress. Reflected on the need to give your cares over to God and be thankful for your life, gifts and blessings. Philippians 4:6
P-nut then prayed us out- including a prayer request from Tank.
MOLESKIN
Lots of mumblechatter from the PAX. Woodshack started us off with lots of wet gaseous noises during warm-ups, followed by his discovery of dog poop in the parking lot. Junk had the line of the day when he described Peyton as a “small package.” It went steadily downhill from there… Great morning with the PAX!
Just Keep Movin’…
THE SCENE 59 and Clear
F3 Welcome and Disclaimer
THE THANG
COP
Quick Mosey around bathrooms
High knee skips on way back
Side straddle hops 15
Power T stretch 10 each side
Morning Wood-5 each hand (Turkish get up)
20 mericans
Mosey to Matterhorn stopping at cones
Cone 1: 20 mericans
Cone 2: 20 BB sit-ups
Cone 3: 10 x jacks?
Cone 4: 5 burpees
Cone 5: 10 rocky balboas
Planks or sit ups for challenge participants while waiting on 6
Mosey to pavilion
On your own 2 sets
10 pull-ups
20 incline mericans
10 decline mericans
Mosey to top of Matterhorn (cone 5)
Repeat exercises at each cone on way down
Wagon wheel At bottom of Matterhorn till 6 joins
Mosey to tennis courts
Ascending Testicals with sprints X2
Start on line, sprint to other side and back
5 15 degree
Sprint down and back
5 45 degree
Sprint down and back
Hold 90 degree 60sec
1 round Duck duck goose style bear crawls around tennis court
Mosey back to SP
20 sit ups
15 flutter kicks
25 american hammers
15? Hello dollys
COT
Count off/name o Rama
BOM
Ephesians 5:25
Spoke about relationships and how Christ loved the church. How we should love our spouses as he loved us. Unconditionally and not selfishly.
“Love seeks its happiness in the happiness of the beloved. It will even suffer and die for the beloved in order that its joy might be full in the life and purity of the beloved.This is how Christ loved us, and this is how he calls us to love one another.” From Desiring God pages 206-7.