CO Q at Folsom

SA started the beatdown off with some stuff that went like this!

A Jacked Up Warm Up

SSH x 50 IC

Seal Jacks x 40 IC

Plank Jacks x30 IC

Crossover Jacks x 20 IC

Smurf Jacks x 10 IC

Mosey to the lower parking lot

Partner up for 11’s

Booyah Merkins in the middle and imperial walkers squats on the sides

Then we moseyed our way to the top of the park but we couldn’t do it without a little Sister Act Stack

10 Burpees at the bottom

10 Burpees and 20 Mountain climbers at the light pole

10 Burpees 20 Mountain climbers 30 Merkins at the next pole

10 Burpees 20 Mountain climbers 30 Merkins 40 Big Boys at the triangle

Mosey to the grass hill to the right of the triangle as you are going out of the park.  Then Sister Act hands the Q over to me to do some work on the hill for the last half of the workout. It went like this!

Blocks at the bottom everybody grab one for murder bunny 11’s up the hill with Burpees at the top  and Merkins at the bottom.

This really got the heart rate up especially after everything else that was done before. All of the guys pushed through and got the job done. Once we completed this workout we all lined up in the lower field with our block and we threw our block as far as we could over and over until we hit the 50 yard mark. After each throw you had to do a burpee and throw it again! That was brutal on the shoulders and surprisingly my calf muscle. I think were going to call it the Scottish Throw if that’s cool with everybody else or if that’s cool with Freight HAHA.

We moseyed back to the start to close out.

Convergence 17 at bulldog

PT test 24 at Gashouse

New AO at cloninger park in Dallas

Prayer Request

Big Pappy family

youth

community

churches

Stogies dad

I had the opportunity to share the word this morning and I shared with the guys Luke 9:23 And he said to them all If any man will come after me let him deny himself and take up his cross daily and follow me.

I told them to think about the hill work we done and how tired we were. Then I told them to think of the hill Christ climbed while carrying the cross for us. How strong he was, How much love he showed to us on that day He took on the cross for all of us and to think how hard it must have been. He shed his blood on that cross for me, for you and this world. Im so thankful for my relationship with the lord and who he is doing my life and I just want to pour the truth and boldness of his word into those that are around me.

Round Up