• Post Type: Backblast
  • When: 07/10/2021
  • AO: Gashouse
  • QIC: Broke
  • FNG's:
  • PAX: Short Sale (R), Slaw, Goose

15 total PAX made it out to Gashouse this fine morning to put in some work, one of which was a FNG. TClaps to Tube for the EH! After the disclaimer, pledge and warmup, 3 PAX decided to do the Bootcamp and followed YHC up to the track at Grier.

I saw a CSAUP called 1776 that one of the regions did for July 4th and it looked pretty tough. I used that as the basis for the workout this morning and we’ll call it The 400’s. It went like this…..

 

400 meter run then partner up for 100 cumulative reps of 4 exercises. Rinse and repeat 4 rounds changing partners each round.

Round 1 – HR Merkins, LBC’s, High knees, Seal Jacks

Round 2 – Werkins, Big Boys, Squats, Plank Jacks

Round 3 – Diamond Merkins, American Hammers, Lunges, SSH’s

Round 4 – Ranger Merkins, Flutter Kicks, Butt Kickers, Little Gumby’s

 

Run a 5th lap after Round 4 and then 100 cumulative Burpee’s between the 4 PAX

 

We got through this much faster than anticipated due to the 3 bat flippers that were constantly pushing YHC to pick up the pace . Strong work by 3 strong HIM’s!

 

Since we had a little time left, we headed to the wall of the school for 2 rounds of 1 minute wall sit, 10 Dirty Hookups IC and 10 Hip Slappers IC.

 

Back to the flag for a couple minutes of ab work with the Painlab guys before time was called.

 

COT/NMM

Romans 12:10 – “Be devoted to one another in love. Honor one another above yourselves.”

Candor and constructive criticism are essential to building string relationships, but we need to make sure it comes from a place of love. Praise and admiration are also essential and oftentimes overlooked.

 

Announcements

F3 Dads workout next Saturday at Gashouse – Cookout after has been postponed

Service project items – hairbrush/comb and mints/gum/cough drops

Woody moving next Saturday, check Slack later this week for info on how to help

Possible camping/fishing trip later this year. If interested reach out to Bandit

 

Prayer Request

Praise for FNG Hummingbird on 14 yrs sober

Big Pappy

SA and family

Slaw 2.0

Turtleman

Pedal

El Toro

Double Stuf

 

Great day at Gashouse and the coffeeteria afterwards. Lots of PAX putting in strong work and I appreciate the opportunity to Q.

YHC took us out.
I’m Broke