8 PAX joined me for a last minute beatdown at Folsom, all were ready to put in work. This is what I remember:
Pledge
Disclaimer
Warmup
10 SSH IC
RoL LoR
10 Gravel Pickers IC
R L leg up (quads)
Headcount- 8 + YHC
mosey over to the upper shelter for round 1
The Thang
Round 1
Dips x 30
Derkins x 15
Step ups x 50 hard count
Mosey around the splash pad plank for the 6. Rinse and repeat
Round 2
Diamond Merkins x 11
Oblique crunches x 11 hard count
Superman pull-ups x 11
Mosey around the splash pad plank for the 6. Rinse and repeat
Round 3
Peter Parker Merkins x 11
Lunges x 11 HC
Hillbillies x 11 HC
Mosey around the splash pad plank for the 6. Rinse and repeat
Round 4
CDD’s x 11
Squats x 11
Imperial walkers x 11
Mosey around the splash pad plank for the 6. Rinse and repeat
Round 5
Merkins x 11
Flutter kicks x 11 HC
LBC’s x 11
Wall work
Hip Slappers x 11 IC
Wall sit 1 minute
Dirty Hookups x 11 IC
Rinse and repeat 1x
Bonus Round
Burpees x 11
Heels to heaven x 11
Freddy Mercury’s x 11
Finished up with Mary
COT
There are 309 days left in the year, but I reused the weinke from the goat so that’s why most sets are 3 workouts and 11 counts. 309 days left to push whatever rock you want. When this challenge is over, have something that you’re working on, some challenge to overcome. Never let yourself be ok with a complete stoppage in improvement. Flintstone asked me what I was working towards one time and I had some general target of better health, but nothing concrete. My process now is to identify an obstacle in my life and push it until it’s out of my way. Rinse and repeat. Still refining it, but the satisfaction of incremental accomplishments is way more motivating long-term than one big goal.
Announcements
Speed for need signup –
Community foundation run April 1st. Signup . To push talk to Broke.
Prayers
Haze family – walker
Stogies wife’s friend Barbara
Sarlaac’s MIL
Huck
Tooth Fairy – Daughter
Ratchet’s 2.0
Wire nut and his mom
Clavins and his M
Easy riders son
Turtleman
It was at this point that Chubbs pointed out that it can sometimes be rough leaving a workout knowing that our brothers/their families are struggling and that we should try to end COT with praises when possible. I thought that was a great idea and created a #praise-list so that PAX have a specific place to share uplifting news/posts or just answered prayers. Whatever you want fellas, I just thought we could use one.
Praises
Westsides buddy – nothing found on tests
Chubb’s Dad
Ratchet’s 2.0- Good report
Circled up and took us out in prayer.
The PAX pulled through strong today It’s an honor and a privilege to put iin work you gentlemen!
Maybe it’s Maybelline💋