Eight Pax joined us for a good time out at PHOP with Cake Boss and YHC on Q.

After a few words of wisdom from Cake Boss about having a direct line to our creator-the Pax set off.

Warmup: (Cake Boss)

Started off with a Mosey jog the building–with reps of High knees, Butt kickers, and Sprints mixed in.

We then ran to the Grass where Cake Boss had laid out cones (footballs in this case) for four corners:
For four corners
Plank Walk to corner
Sprint to next corner
10 reps of exercise
Plank walk to corner
Backward run to corner
10 reps of exercise
Do this for each of these exercises:
Squats
SSH
Peter Parkers
Imperial Walkers
Parker Peters
Apollo Onos
Sprawls

COP
30 sumo squats
10 merkins
Line up for
bear crawl/sprint back x4

Hand off to Schrute

We moseyed over to the bottom of the parking lot hill for a set of Jacob’s Ladder.

From there, we moved over to the smaller (but much steeper) hill behind the church for Backward Bearcrawls with a pushup after each step. We did that twice. There was quite a bit of mumble chatter throughout this one.

After a quick sprint across the field, next exercise was four corners with 10 Carolina Dry Docks, 20 Squats, 30 Calf Raises, and 40 LBC at each corner.

We finished up with a little Roxanne. Each time Sting says Roxanne, do a Merkin. Each time he says, “Put on the Red Light”–a plank jack. This was definitely a favorite of the Pax, in particular Swamp Fox, who sang Karaoke the entire time.

Prayers for orphans at CAH, kids and teachers during this stressful time of the school year, those who are feeling the “Sad Clown” syndrome, and families struggling with divorce.

It was a honor to lead this group of men in my VQ. If you haven’t stepped up to lead–go for it. You’ll get way more out of it than you put in, I promise.