Be Strong and Courageous

9 PAX showed up to Be Strong and Courageous including 1 FNG (Wonder Boy)…

 

here’s what I remember!

 

Warm-up:

SSH- 25 IC

Moroccan Night Clubs- 30 IC

Squats- 25 IC

Merkins – 15 IC

Mosey to the shelter.

The Thang:

I don’t believe we do enough core workouts so…..

Core time by Tool Time initiated! (Throughout core time Fresh Prince was a stellar student with impeccable form after several demonstrations)

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50

At this time YHC took some time to talk about some scriptures that speak to me about being a man (strong and courageous) no matter what our culture says ….and to be Impactful within our own dominions for the greater cause of His Kingdom …that being strong is not just a physical command but more importantly in our Faith and emotional lives and relationships with our God, M’s, 2.0’s, extended family, coworkers and our communities.

Good now that our cores are engaged …lets mosey…..

Mosey to the track….. Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5

Mosey to the picnic tables for a little Dip/Derkin action…

YHC used Canteen for a demo as to what Triceps actually look like …and himself for what the lack of Triceps look like….(Thanks for showing us Canteen….someday  YHC may have ….maybe ….yea probably not)…..ok let’s get to it!

10 Dips IC

10 Dips IC

10 Dips IC

15 Derkins IC

15 Derkins IC

10 Derkins IC

Mosey to the concrete path…

We need to work on our Legs now….so

Zombie walk to the fountain (at least it was downhill men)

Well now I think we need some more core…..and this was endorse by Royalty (Fresh Prince so let it be said so Let it be done)

Peter parkers 25 IC

Parker Peters 25 IC

Flutter Kicks 50 IC (T-Claps to Flush and Edison for completing all Reps!)

We had some time left so we moseyed around the park for a few laps…..Stop for the Pledge Mosey back to warm-up area

COT

Announcements

GOTR moving office Sunday (get with Billy Madison)

Advisory Board meeting Sunday at Guacamoles on Union Rd Gastonia

Nameorama

Prayers-

Jesus’ M is having surgery this coming Thursday

Norwood’s Family- Grandmother is being made comfortable as she makes the transition to be home with God.

Men on the IR

Tool Time also having surgery this coming Thursday

 

1 Corinthians 16:13 (NLT)

¹³ Be on guard. Stand firm in the faith. Be courageous.^[a] Be strong.

1 Corinthians 16:13 (HCSB)

¹³ Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

 

Great work today by all PAX. It was an honor to lead you men!

Tool Time