19 men braved the cold morning even though it was much more balmy than forecast. By my calculation the temperature was more than 50% warmer than forecast (13 vs. 8). It was an honor to lead the PAX through a series of twists, weaves and sprints. Fortunately the cold only last for about 5 minutes and it was quickly forgotten!!

 Message:

What is your Foundation in life? What defines you, where do you put your hope, how do you define accomplishment?

Is it Career success, Physical abilities, your Bank account / retirement savings, Family, house, kids? What happens to your life when one of these areas fail?

Only one foundation will weather the storms and that is a foundation that is rooted in Christ through a relationship with him through prayer, reading his word and being obedient to him.   Marinate on Luke 6: 46-49. The challenge is to add more ingredients from the Word of God to your Foundation and less ingredients from this world.

THE THANG!

Warm up with a TWIST… On cadence count change do burpee/bomb jack/squat jump

100 ssh/ burpee

60 climbers/ bomb jack

75 Moroccan night club/ squat jump

Mosey to wall for wall sit with air press and balls to wall with leg jack. Rinse and repeat

The weave (space in a line 5 yard apart and run through the rotation). Pax does exercise while getting through the rotation. Depending on size of pax split 3 different lines. (Carolina dry docks, squats, lunges)

Mosey to smaller parking lot

Partner Wind sprints – 50 burpees while partners alternate between wind sprints burpees.

Effective even if in a little bit of compromising and uncomfortable position… Partner push up and squat.  Holding legs partner 1 does 10 push-ups then partner 2 does 10 squats. Then switch and repeat at 15 reps each.

More Wind sprints backwards, forward and side ways.

Finish with a round of Mary

50 lbc

20 hi lo slow flutter

20 cbl

20 hello dolly

Boat and canoes lead by Decibel

AYE!