5 came out on this August-like morning. FNG1 in returning PAX "Tonka" so we are hoping to get him all set up in the system and coming regularly. Me, Shirley and Cheetah were all feeling the after effects of last nights 11.5 mile ruck. Everyone moving a little slow.
Warm up
20 IC SSH
10 IC Windmill
10 IC Toy Soldiers
25 Merkins/25 WWI on your own
Parking Lot fun (Butt kickers, High knees, Karoke both ways and a bear crawl for fun)
Mosey to the back
We did a collective Chad (1000 box steps ups) hero workout. Here's a link to his story. Be there for our veterans!
So, 1 PAX was always doing steps ups in sets of 30 with our goal to get to 1000 in the hour. Wasn't sure we would make it but after the 6th round (900) we had 7.5 minutes to crush 20 each and get to 1000. Which we did with 1 monute to mosey back to the front.
The other PAX rotated as they wished between the following:
Pushing – Push Press to Skull Crushers with a block or Handstand holds
Pulling – Pull ups or Lat Pullovers with a block
Core – L raises or Heels to Heaven
Rest – take a break if you need it
Once we got the order of the steps up clear, we kept that block moving and hammered through.
No time for Mary at the end but we were all well-worked anyway.
Reflection –
One of my favorite scriptures says –
27 Thus we may see that the Lord is merciful unto all who will, in the sincerity of their hearts, call upon his holy name.
28 Yea, thus we see that the agate of heaven is open unto ball, even to those who will believe on the name of Jesus Christ, who is the Son of God.
29 Yea, we see that whosoever will may lay hold upon the aword of God, which is bquick and powerful, which shall cdivide asunder all the cunning and the snares and the wiles of the devil, and lead the man of Christ in a strait and dnarrow course across that everlasting egulf of misery which is prepared to engulf the wicked—
30 And land their souls, yea, their immortal souls, at the aright hand of God in the kingdom of heaven, to sit down with Abraham, and Isaac, and with Jacob, and with all our holy fathers, to go no more out.
I love the image of sitting down with my brothers free from the sorrows, pain, hardships, temptations of this world – "to go no more out". It gives me great hope to know that because of Jesus Christ the day will come when I can "go no more out". I appreciate the brotherhood in F3 and how they keep me pointed towards that strait and narrow path.
Moleskin
Props to Shirley and Cheetah for showing up. Cheetah for making several trips to and from Mustang last night (keys do NOT belong in the trunk).
Glad Strudel made it we just have to keep him more focused on the steps up than the stories.
Looking forward to getting Tonka in a regular rotation.
As always – a pleasure to be at your sides.
Anvil