8 great men gathered in the brisky gloom to push each other up and down some stairs at The Eagles Nest!

Started of with a surprise no warm-up Mosey:

Stopped about every 100yrds for some warm up excersises. Squats, Calf raises, Walking imperial walkers and lounges.

Mosey over to the Fitness Center to utilize the stairs and the wheelchair ramps. 10-burpies at the top of the stairs, run down and around the ramp, 1-squat at the bottom, run up the stairs to do 9-burpies. #jacobsladder

Rinse and repeat unitl you get to 1-burpie and 10-squats. #OMAHA stop at 5-burpies #taking too long

Run up stairs 5-merkins, run down and then back up for 5 more merkins. Rinse and repeat unitl you get to 1 merkin. #jacobsladder

Mosey across campus to the F3 playground and found more stairs! 25 – Squats run to the top of the stairs for 25- bombjacks and run down. 25 – LBCs run to the top of the stairs for 25- Merkins and run down. 25 – Carolina Dry Docks run to the top of the stairs for 25- mountain climbers and run down. 25 – Parker Peter run to the top of the stairs for 25- Peter Parker and run down.

Mosey over to the steep hill by amptheater. 25 – Carolina Dry Docks, climb hill, 25 – mailbox leg raises climb back down. 25 – merkins, climb hill, 25 – very low squats, climb back down.

Fast Mosey back to COT

It was a pleasure to lead the Pax at PHOP today. Here’s what the eight men who attended endured:

– Warm-up:

– Mosey around the complex

– SSH (30x), IW (15x), Diamond Merkins (15x), Windmills (15x), High Slow Flutters (20x), Peter Parkers (15x), Hold at 6″ for a 10-count
– Mosey to the back of the church
– Line up for the following series in the Bridge of Love:
• Jump over the Pax’s legs and do burpees

• Jump over the Pax’s legs and do Mack Tar Jies

– Mosey around the church to review the “Tour Of Pain.”
– Count off by 6 and then Mosey around the complex to introduce the stations:
• Rope Pulls/Kettlebell Swings – Do Rope Pulls and Kettlebell Swings rope pulls then rinse and repeat;

• Sand Bags – Forward throw, pick it up and repeat;

•Big Tires – Flip the tire, bunny hop in, bunny hop out and repeat;
• Little Hill – Alligator walk up the hill, run back down and repeat;
• Burpees – Enjoy;

• Church Steps – Do dips on the steps in front of church.
– COP: Pepper Grinders (15x), Scorpions (15x), Oblique Ups (15x)
– Moleskin:

The trip to Colombia was humbling. The Wayuu tribe, that lives in the remote desert of South America, taught me that a simplified lifestyle is very rewarding. I noticed how happy they are, how close they are in their relationships with God and each other. They have limited resources which keeps their distractions to a minimum. This aligns with what the message that a wise man who told me “the less stuff I own, the less stuff owns me.”

Our challenge is to determine how we can simplify our lives to truly fulfill our time and purpose on this planet.