19 chick-a-dees posted at The Coop on this glorious spring day. Finally a little warmth and humidity to make us feel like we are working hard. Record # at The Coop today. Another sign of spring just like the ground hog. The PAX enjoyed a tour of the Sugar Creek Elementary campus today as we kept on the move and hit all the sites.

Carbomb helped out with leading COP and some Mary as he is preparing for the Rock Hill launch May 3rd. He will be one of our fearless leaders down there on a regular Saturday morning.

The Thang:

COP:

CDD x10

SSH x20

IW x20

Butt Kicks x15

High Knees x15

Peter Parker’s x10

Mountain Climbers x10

Mosey: Partner Up

#1 Merkins #2 Sprint up hill, Switch

#1 LBC #2 Sprint up hill, Switch

#1 Squats #2 Sprint up hill, Switch

Mosey: Playground

#1 Stump Jumps, #2 2 laps around playground, Switch

Mosey: Back of SCES

Step up x15 each

Dips x15

Russian Twist x15

Repeat x3

Mosey: Corner of SCES

People’s Chair 60secs

Mosey: Side of SCES

#1 Ski Hops #2 Bear crawl hill, Switch

Repeat x5

Mosey: To intersection

LBC x10

Rosy x10

Low Flutter x10

Line up in groups of 4

Everyone squats, first line sprints to top of hill, next line follows until all lines meet at top

COT:

 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

9 men came to The Coop and heard a Lesson on being grateful and humble.

“I only got 5-6 marshmallows in my Lucky Charms ” vs. “Hey, I got 5-6 marshmallows in my Lucky Charms, how cool is that!”

Be the servant leader we are called to be….at home, work and community and do it with humility!

Jog to Band Lot

Line up at end-zone:

• Sprint 20 yd
• Shuffle 20 yd
• Karaoke 20 yd
• Sprint 20 yd

4 X

COP:

SSH x 15

CDD x15

IW x15

Mtn Climber x15

Jog to Corner of NAFO building:

Indian Run to each Corner of building

(Some crying about running in mud and being dark from PAX, so had to modify plan. Was a little embarrassing, but I am being humble!)

1^st Corner – Seal Team Sit Ups x25

2^nd Corner – Partner Derkins x 10 each

3^rd Corner – Partner Leg Raises x 15 each

4th Corner – Spiderman Pushup x 15

Rinse and Repeat

Jog to Lower Lot:

Circle Up for SMM:

Member of PAX runs around 4 corner Islands

Rest of PAX performs Ab routine of running PAX choice

LBC’s, Freddy’s, Dolly’s, 6inch/90degree Raises, Low flutter, Ski Hops, Dying Roach, and couple others

COT:

Announcements: The Fort Bracket Challenge. Sign up and fill out Bracket. Proceeds benefit F3F or Charity of Winners choice. Contact Menthol for info.

Prayer Requests:

Prayers for Hard Drive as he hits the Spartan Sprint this weekend. Way to go brother!!

Prayers for all our brothers facing trials and tribulations. We are as strong as our Strongest Brother, so let’s lift these men up both physically and in prayer spiritually.

Trials make us stronger….build our endurance….to face the next storm with our strength and might!

 James 1:2-4 ² Count it all joy, my brothers,^[b] when you meet trials of various kinds, ³ for you know that the testing of your faith produces steadfastness. ⁴ And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.

In the balmy gloom, 10 other brave PAX congregated in The Gloom waiting on the arrival of the Q.  With 30 seconds to spare, Chicken Wing gave a quick workout preview and set up for The Beatdown.

The Thang:

Mosey to lacrosse practice field.  Warm-up:

SSH x 30

IW x 24

Windmill x 25

We proceeded to the main course of 7 stations of Tabata.  Each exercise OYO of 8 reps for 20s on, 10s rest with a precision timepiece ensuring the PAX the full workout.  As each exercise progress from 1 to 8 reps, Q offered encouragement.  Calling out such phrases as, “Halfway done”, “Last two”, and “Last one, Make It Count!”  One phrase was met with a little resistance, “3 down, 5 more to go!”  Note to self, that was too early in the rotation, need to call out encouragement after 4 reps!

Merkins

Jump Squats

Carolina Dry Docks

Mountain Climbers

Speed Skaters

Mac Tar Jai

Abs (LBC, Freddie Mercury, Mercury Freddie, Hello Dollies, Rosalitas, Russian Twists)

Cool down – Mosey to endline of the field.

8 x 120 yard sprints at 100% with bombjacks until Q called for another sprint.  Needless to say, there were some 10 counts mixed in.

Mosey to COT.