10 PAX decided to take the challenge and show up on a balmy morning. NO FNG’s, disclaimer disclosed and off we went. Mosey went probably further than some PAX would have wished but wanted to switch up a little bit. Heading off FH campus and down across the street. Let the PAX know that once Trucker stopped complaining, we would head back.

Circle up

• SSH x30
• LS Squats x10
• Windmill x10
• Cherry Picker x10
• MNC x25
• Arm Circles x10 forward/back
• Peter Parker- x10
• Parker Peter- x10
• Down Dog
• Honey Mooner

Grab your bell and head to the far right parking lot of the Church. I had set it up for a game of Let’s Make a Deal after experiencing it the previous week at a Knoxville workout at the Abyss with Cinderblocks.

Each corner of the parking lot (under light posts) had 3 cards. One has a number of reps on each side. One has an exercise on each side. One has a traveling exercise on each side.
Only one side of the card is visible… Content of the other side is unknown.
PAX take turns choosing for each card to take what’s face up, or make a deal and switch to the unknown side…

Station 1:
single arm Tricep Extensions/(Goblet squats), 30/(50), Crawl Bear/(over-head mosey)

Station 2:
KB flutters/(KB Merkins), 30/(50), Lunge walk/(KB-icide)

Station 3:
KB Swings/(one-hand OHP), 30/(20), backwards overhead/(KB Broad Jump)

Station 4:
Single arm curls/single arm rows, 30/(50), KB-icide/(Bunny Hop)

The PAX decided on Round 1 they liked everything facing up, except the MOT for some. The Bunny Hop with the KB was a crowd pleaser. I added in the KB-icide, having had the privilege of these in Knoxville.

We completed all stations twice and did all the counts/exercises listed. Great work!

Mosey to the next parking lot closer to COT and partner up. With about 10 min to go, a mini DORA was the perfect way to close it out.

50- snatches

75- LBC

100- two-handed triceps extensions

Partner 1 runs to the bottom of the parking lot and back, while Partner 2 does the exercise. Switch and repeat until completed.

Everyone got it done. Always pick up the 6. It was great to see PAX stepping up to make sure our fellow brothers finished strong and with support.

Back to COT

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Prayers:

Cyclops Dad facing Pancreatic Cancer fight. Our prayers are with you and your family Brother.

Prayers for families, kids (teenagers), and Mental Health

I shared a quick topic from the sermon Sunday at Church on storytelling. Too often our kids are getting their information from social media, instead of the stories in the Bible. By no means am I an expert on this, but I challenged the PAX who are walking their Faith, or trying to get better, to share some of the great teachings in the Bible with their 2.0’s.

Thanks for the opportunity to lead.

Frat Boy