• Post Type:
  • When: 01/17/2019
  • AO:
  • QIC: Dr. Seuss
  • FNG's:
  • PAX: Top Hat, Spiderman, Virus(R), Tesla(R), Dirt(R), Dr. Seuss (QIC)

6 PAX out on a chilly morning, but we warmed up quick to some new routines which I think I’ll be incorporating into more of my Q’s.




Goof Balls-15 IC

Protractors-90, 45, 10 degrees

Plank Jacks-15 IC



Mosey to wall

60 seconds of : Wall Sit, air press, march.

30 seconds rinse and repeat


Pure Burn

Face wall for support.

Partial squat position- ¾ to a (90 degrees) squat X 10; .

Squat 1/2 to a deep squat X10.

Rinse and repeat


Mosey to gazebo



AMRAP One minute of rapid dips, 30 second rest  X2

AMRAP One minute of rapid step ups on wall, 30 second rest, repeat with other leg.


Charles Bronson

 At starting point, perform 50 SSH’s, sprint to 2nd point, 50 SSH, then Lunge to 3rd point, 50 SSH.

Mosey back to start.

40 American Hammers,  rinse/repeat.

30 CDD’s, rinse/repeat.

20 flutters (10 each leg), rinse/repeat.


Triple Nickel- The Bruce and the Cait

On sidewalk; Bruce -5 Merkins, crossing ankles on the up position

run up hill for Cait-5 Merkins, crossing ankles on the down position


Great group of guys out this morning. Missed you who weren’t here. Encouraged each other to reach out to those we hadn’t seen. I think all of us felt the heat on a cold morning.


God’s love for those who believe is comparable to His love for Jesus Christ. Ponder the fact that God loves His own as He loves His own Son.


New 2nd F opportunity on Friday.

Prayer Requests

YHC took us out.

Always thankful for you guys,