14 men joined YHC for a triceps takedown at #IronAcademy this morning. Thanks Catfish for the Q and thanks PAX for your patience as we worked through my KB VQ. Disclaimer was disclaimed, PAX was welcomed, and the burn began.

The Thang

Warm Up

• SSH
• IW
• Windmills
• Mosey around the Parking Lot

We did the following:

• Around the body (switch after 10)
• Upright Row x15
• Around the body x10
• Overhead Press x15
• Lunges x15
• Curls x15
• Single Arm Overhead Press x15
• KB Swing x15
• Around the body x10
• Squat and Upright Row x15
• Merkins x15
• American Hammers (IC) x15
• LBCs x15
• Press x15
• Skull Crushers x15
• Mosey around the Parking Lot
• Around the body x10
• KB Swing x15
• Two Hand Overhead Press x15
• Calf Raises x15
• Upright Row x15
• Hammer Curls x20
• Single Arm Overhead Press x20
• Press x15
• Skull Crushers x20
• Oblique Swings x15
• Curls x20
• Triceps Extensions x20
• People’s Chair for a long 15 Count

NMM

It was a beautiful morning with temps in the 60s and low humidity. We will really appreciate mornings like this in the coming weeks when our sweat is sweating and we can barely breath. Many of the PAX were still powering through some pain from this weekend’s Hog and Coyote. Some of us have aches in muscles we didn’t know existed.

• Bull – the only man I know that will rock tights when the temp goes above 40. That being said, I may need to get some camo tights if it will make me sling the bell around like you did today. Great work!
• Fava Beans – so Strings wanted a new name. You’re lucky Catfish didn’t get his way or you would be forever known as tampon. Glad we found a nice alternative that goes along with your psychology degree. Here’s a little context for you. In 1992’s Silence of the Lambs, Hannibal Lecter (Anthony Hopkins) warns Dr. Clarice Starling (Jodie Foster) against pushing him too far with her questions. Explaining how he dealt with a census taker who had also “bored him,” he utters one of the film’s most iconic lines: “I ate his liver with some fava beans and a nice chianti.”
• Hot Sauce – nice push again today. Thanks for the challenge on the running portion of the workout. You know I cannot backdown from a race.
• Princess Vespa – every day you are getting stronger and faster. I know your goal is to finish a mosey without taking shortcuts, and you are closer than you’ve ever been. Great effort today.
• Double Shot – Suns Out, Guns Out. Great job slinging that bell.
• Catfish – thanks for your leadership, brother. I’m glad to have PAX like you that lead by example. Thanks for the demo on the swings and for correcting my poor execution.
• Turbine – the beard is looking strong, bro.
• Scrappy – The silent assassin, kicking butt and taking names. Great work today.
• Bogey – you make that 30+ lb bell look like an Easter basket. You tossed that thing around like a rag doll.
• Watson – glad to have you up from Lancaster. We are working on getting some AOs closer to your neck of the woods.
• Dream House – rolling in a bit late but putting in all the effort. I like your style.
• Spitz – thanks for crossing the river and joining us this morning. Your #SpitzArmy Challenge has really brought the PAX together. Thank you for that. Also, I don’t think I’ve ever heard a description of KB swings quite like yours. Something about exploding through and puckering up your sphincter like you are crushing a walnut. Classic stuff right there.
• Smiley Face – great form today. It’s always a pleasure to share the gloom with you, brother.
• Fusion – where did that extra speed come from today during our mosey? Have you been sandbagging us? Great work!

3^rd F Moment of the Day

Why do we continue to live with the shame of our sin? Scripture tells us in 1 John 1:9 “if we confess our sins, He is faithful and just and will forgive us our sins and purify us from all unrighteousness.” But sometimes we don’t feel forgiven. The memories of the past guilt us into thinking we aren’t cleansed. Those reminders aren’t from God. Romans 8: 1-2 tells us “there is now no condemnation for those who are in Christ Jesus, because through Christ Jesus the law of the Spirit who gives life has set you free from the law of sin and death.”

He has given us new life. He has set us free. As a result, there is no condemnation. If we hold on to guilt and shame, we are saying that we don’t believe that what Christ did is enough. If we still hold on to the guilt and think we are not forgiven, God would say otherwise. He would look at you and say there is no condemnation. You are forgiven.

Remember who’s you are when the enemy tries to bring up past transitions. Remember that you are a new creation in Christ and He has your back. Now, go and make disciples of men.

Announcements

• Read you newsletter
• F3 Dads is coming to Rock Hill (The Patriot) in July
• CAH home this Friday

Prayer Requests

• Our children as they grow up in this broken world
• Double Shot’s friend’s kidney transplant to her dad
• Unspokens