• Post Type:
  • When: 09/28/2017
  • AO:
  • QIC: Slim Shady
  • FNG's:
  • PAX: Top Hat, Dr Seuss (Respect), Dolph, GQ, Garfield, Tesla (Respect), Slim Shady

You ever feel that tug from God – challenging you to do more, say more, feel more? I think it’s fair to say we all do. For me, I felt that tug to declare God as our ROCK and REDEEMER at the GOAT today.

So… Each of the men were given ROCKS to be held and incorporated into the WORKOUT, challenging each of us to take it to the next level.

THE WARMUP (in Cadence – 10 reps of each) – Toy Soldier, Side Straddle Hops, Imperial Walkers,  Merkin Shoulder Taps…And then each grabbed our rocks and MOSEY over the two bridges and to the other parking lot.

THE THANG (15 reps, 3 sets) Rock Suicides with 1) Rock Curls and Gorilla Humpers AND 2) Peter Parkers and Rock Curls… And we MOSEY to bridge doing a Rock-in-hands Billy Run, last person sprinting to front…

At the first Goat bridge, we TRIPLE NICKLE with 5 CDDs run over bridge to GOAT entrance 5 Burpees, 5X…EC running and doing exercises with Rocks in hand. We get in a 10 count and count-off, then get a quick Merkin-Stretch rotating between extensions – Right Arm/Left leg, Left Arm/Right leg, Left Arm, Right Arm, Left Leg, Right Leg, ReguLAR… Some other OMAHA shenanigans from here, LBCs, SUPERMANs, Side Straddle Hops, Toy Soldiers…And then, we MOSEY back to our starting position…

From God is OUR ROCK and REDEEMER To God so loved the world that He gave HIS ONLY SON, for you and for me…

John 3:16 exercise – 3 exercises, 16 reps, as fast as you can. LBCs, Wide Merkins, Jump Squats

Conclude with 10 second countdown Wall Sits and a 10 count of Wall Mountain Climbers…

THE PLEDGE

Prayer Requests – PAX of F3 active and inactive, our political leaders, our country. Personal update – my Dad’s bone scan came back negative, so praising God for this, thanking all who were in prayer!

Thanking God for each of you and that he is OUR ROCK!

SLIM SHADY