Thank you to the 14 other PAX who showed up to Miracle Mile on this beautiful gloom to share in some great fellowship and some early morning work. It was an awesome time, and all PAX did a tremendous job. Thank you to Hillian for allowing YHC to lead this morning.
WARMUP
We began the morning with the following in cadence without the bells: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, Peter Parker Peters, and 10 6-Count Burpees.
THE THANG
First, we took a short mosey to the front of the park where we performed 2-rounds of Irkins, Dips, Step-Ups, and Derkins.
We took another mosey over to the parking lot for the following. YHC had set up 6 cones prior to the workout to prepare. One in the center and 5 others about 30 yards from the center. The PAX were then asked to perform 10 Burpees at the center cone and then run to one cone and perform 20 reps of a certain exercise; then run back to the center cone and perform 10 burpees. Then the next cone, and the next. So on and so on. Each time they returned to the center; they were to perform 10 burpees.
The exercises (with modifications) at the cones were: Hand Release Merkins (Merkins), Pike Presses (Carolina Dry Docks), Jump Squats (Regular Squats), Bonnie Blairs (every other leg), Big Boy Sit-UPs.
First, we did this in order solo. Then the second round was all in cadence with 5 reps in the center and 10 at each cone with all PAX leading at some time.
Once completed we headed back to the COT for some Mary and Ball of Man.
NMM
Today we discussed the F3 Mission Statement; Credo; and 5-Core Principles. PAX did great today reciting these and were on point.
Aye!
ANNOUNCEMENTS
Reach out to a Site Q to Q a Workout.
QSource every Wednesday-See PreBlast.
Iron Pax Challenge-Sign up now.
Bethel & CAH Fundraisers.
Read your Newsletter.
Name-o-rama: https://www.youtube.com/watch?v=pACXd49FX6k
PRAYERS/PRAISES
The PAX shared their prayers and praises and YHC lifted them up.