- Workout Date - 04/13/2017
- Q In Charge - Mab Mab
- The PAX - PSI, Fire Marshall Bill, XXX aka Triple X (FNG-Rodney Ray), Mab Mab (QIC)
- AO -
4 PAX ventured back out to the Eye of the Tyger for a beautiful spring morning beatdown. We had 1 FNG so the blood was in the water and Mab Mab jumped on it. Here is the rundown!
Conditions:56 degree and clear….PERFECT.
Warm Up:
20 SSH IC
20 Imperial Walkers IC
10- Merkins IC
15- Elbow Plank Jacks IC
The Main Thang:
Mosey for 1/4 mile to field in front of club house
Escalator of Pain
Sprint 100 yards- 5 Merkins
Sprint 100 yards- 5 Squats
Spring 100 yards- 5 Burpees
Sprint 100 yards- 10 Merkins
Sprint 100 yards- 10 Squats
Spring 100 yards- 10 Burpees
Sprint 100 yards- 15 Merkins
Sprint 100 yards- 15 Squats
Spring 100 yards- 15 Burpees
Core Focus
25 LBC IC
10 Partner Leg Throws
Rinse and Repeat x3
Shoulder Stretch
30 Shoulder Taps IC
30 Air Presses IC
Merkin Mix
5 Diamond Merkins
5 Regular Merkins
5 Werkins
5 Ranger Merkins
Lunge Walk 50 yards
High Knee Run 50 yards
Run Backwards 100 yards
Merkin Mix
5 Diamond Merkins
5 Regular Merkins
5 Werkins
5 Ranger Merkins
Sprint 50 yards
Lunge Walk 50 yards
High Knees 50 yards
Merkin Mix
5 Diamond Merkins
5 Regular Merkins
5 Werkins
5 Ranger Merkins
2 MOM:
10 Big Boy Sit Ups OYO
COT
Prayers for daughter who wrestles w/ epilepsy
Prayers for work travel and work load
Prayers to stay centered on Christ during crazy busy season…focus
Prayers for kid struggling w/ seizures
Apologies for absence in writing back blasts. It’s been far too long and I believe I have forgotten the benefit of recounting on what we did. Not only that- it reflects growth as men as we continue to sacrifice sleep and fight the gloom. I know a lot of AOs are struggling with numbers and retaining PAX- that means we need to continually be recruiting new PAX. There was something that brought you to F3 in the first place….don’t lose that. I am about to hit my 3rd year, and though I don’t post 5 days a week- I stick with is because it has been a catalyst in my life. There is something to gain for each PAX that comes out and this could be a launching off point for life change that we are unaware of.
FITNESS
FELLOWSHIP
FAITH
It counts.
Mab Mab