THE BIG NASTY!! – FNG compliments of McAllister’s

Twelve men gathered at “The Coop” on the fairest day we’ve had in about 5 months.  No rain, no ice, not subfreezing temperatures.  Thank you God!

Before the beat down we offered some encouragement to the PAX talking about the difference between being a servant of God  vs. a Son of God.  God is not looking for us to be his servants by following his rules rather he is looking to be in relationship with us and through that relationship your heart will be changed and his “Will” will naturally flow through you.

Warm Up:  Mosey to the bus parking lot while alternating light jog, high knees, butt kickers, side strattle and Karaoke.

The Thang

20 – SSH

20 – Toy Soldiers

20 – Emperial Walkers

15 – Mountain Climbers

15 – Carolina Dry Docks

10 – Merkins

10 sec hold  of plank at 6 inches

Mosey to the curb in front of the NAFO football stadium alternating light jog, high knees, butt kickers, strattles and Karaokes.

AB LAB

3 rounds – 30 seconds each exercise without feet hitting ground in transition; rest after each round of 6 exercises

–       LBC

–       Freddie Mercury

–       Hi Lo Flutter

–       Hello Dolly

–       Russian Twist

–       Protractor (45 / 10 degrees)

Mosey to the south wing of Sugar Creek Elementary school

WALL OF TERROR!

2 rounds

–       20 wall squats

–       3 Wall climbs (hold at top as long as possible, drop an inch if you can)

–       Wall Sit (approx.. 1 min)

–       5 Derkins w/ feet on wall

Announcements:

–       This Friday at the offices of Eternal Church, guest speaker.  Please come out to support

–       Paintball this Saturday

–       New outreach effort… goal to collect 5 boxes of cereal from each member of the PAX in support of the Rock Hill Children’s Attention Home

–       Anyone feeling lead to engage to help lead our future efforts with the Attention Home please reach out to Chicken Hawk, Cake Boss or Senator Tressel

AYE!

Chicken  Hawk