Guests of honor today from Area 51, Sons of Ballantyne (SOB), converged on The Arsenal for an IL style workout, 19 Pax.

The Warm up

There was a little mumble chatter in the early morning gloom and some of the local tribesman were probably wondering if Beast still had it as the warm up felt pretty light. But with a clear vision ahead for the pending pain, Beast knew that a proper warm up was important.

Mosey to the grass and circle up.

• 20 IC Seal Jacks
• 20 IC Mountain Climbers
• 20 IC Imperial Walkers
• 10 IC Merkins
• 20 IC Windmills
• 10 OYO Bombjacks, or if you are from Area 51 Star Jacks (local dialect for The Fort)

OCR Action Part I

Count off in threes and form up teams of three Pax each. This will be your team for the morning.

• Up and over the short walls in front of IL Elementary
• Up and over The Great Wall 2x each Pax

Mosey around back of IL Elementary to the Arsenal.

Partner Rotations

In your team of 3, each one of the Pax performed each exercise individually and rotated through.

Set I

• 15 OYO Pullups – partner 1
• 20 OYO Step Ups (10 each leg) – partner 2
• 15 OYO Dips – partner 3

Rotate through, run a lap as a team, rinse and repeat.

Set II

• 15 OYO Jumping Spider – partner 1 (pace car)
• OYO Monkey Humpers – partner 2
• OYO Calf Raises – partner 3

Rotate through, run a lap as a team, rinse and repeat.

OCR Action Part II

Mosey to Dragon’s Back and run the side hill on the way, up and down 5 times.

Pack Mule and Dragon’s Back

Pax favorite this AM once they got through the logistics of the rotation and an understanding that the pack went on the mule. Light bulbs went off and mumble chatter ensued.

• Partner 1 – hill sprint up Dragon’s Back
• Partner 2 “Mule”  – Squats with the pack (aka Pax) until P1 returns
• Partner 3 “Pack” – piggyback on the mule until P1 returns

Partners rotate through each segment, each Pax runs the hill five times.

Bonus round: Not the Johnny Cash as I stated it, but the Joe Hendricks (aka backwards bear crawl) up the hill. Always a Pax favorite.

The Finish

Mosey back to the grass, aborama (Freddie Mercury & Protractor), 7 IC Burpees.

Naked Man Moleskin

YHC shared some thoughts with the Pax regarding the practicality of the Pack and Mule. As fellow Brother’s of F3 we lock shields and support one another, making a stronger team together than individually. Similarly so we should identify an opportunities where our Brother’s might need a hand with a “pack” in their lives and we can be the “mule” to provide the support. Tactically this means:

• Grabbing coffee with a fellow Pax and providing a listening ear
• Mowing a Pax lawn, or some other kind of help, when they are going through something and are tight on time at home
• Making a meal for a Pax family
• Whatever else comes to mind

Take a look around you for opportunities to lighten the load of your fellow Pax when they need it most. Take the initiative and ask them, or just do it. Similarly be encouraged to reach out for help when you need it, we all do.

Announcements, Prayers, Praise

• Thanks once again to SOB for joining the IL Pax for a great workout in the gloom
• All Pax are invited to join SOB at The Brave on Friday’s 5:15 AM for some OCR training. AO is the Vine Restaurant in Ballantyne
• Saturday, 5/2 The Fort Region AOs will be closed for the 1 Year Anniversary Convergence (preblast) at the Patriot in Rock Hill. Workout begins at 7 AM at Sullivan Middle School located at 1825 Eden Terrace in Rock Hill. Dred and OBT your guest Q’s. Coffeeteria will be immediately after the workout at Anna Js located at 1025 Camden Ave.
• Saturday, 5/9 7AM IL Elementary – Black Diamond Ringer on Q
• Friday, June 19, 2015, 8 PM – U.S. National Whitewater Center Tread Nightly nighttime trail half marathon and 4 miler. SOB invited The Fort region Pax to join them
• 5/25 Memorial Day Murph – Converge on Nation’s Ford High School after your normal AO workout. ~6:30 AM launch
• New 3rd F, Tuesdays in Area51. Launched 4/28 in SOB land immediately after Swift/Bagpipe at Einstein Bagels, 6 AM. Book is “True Measure of a Man” by R. E. Simmons, III.
• 5/15 @0600 – 3rd F Convergence – at Eternal Church Office (map) Join us as Chicken Hawk speaks on “Approaching Marriage as Jesus Does His Bride”. Check the Pre-Blast for more information.
• Prayer’s for Heisman’s two colleagues getting treatment for cancer.
• Prayer’s for healing for CobraKai as he may have injured a knee
• Prayer’s for Bounty Hunter’s father-in-law working through some knee injuries