A Little Salty!

Capone might have been salty to find out that he was told the workout starts at 5:15am. Then YHC asked him to help install three 40lbs bags of salt on the AO.  Since it was an absolutely beautiful morning with 70% humidity is was great to beat the sunrise with three early PAX.  (Uptown, Popeye, and Capone)

All too often we leave no time for the unexpected!  We can either view the unexpected as a blessing or a curse.  Imagine being prepared for the unexpected.

START BY SHOWING UP EARLY TO WORKOUTS AND SEE WHAT HAPPENS!!!!

(That was really note to author, as I regularly YHC nearly escapes the grip of Fartsack)

DISCLOSURE:

FREE, Open to All Men, Outdoors, Rotationally Lead, Ends with a Circle of Trust!  Don’t get hurt, I am not a professional,  modify as needed!

WARMARAMA

SSH, Merkins, Mountain Climbers, Monkey Humbers, Abe Vogoda, Alabama Ass Kickers, Grass Pickers, and Sungods.

THE THANG – part 1

ROUND #1 Partner 1 runs a lap and half.  Partner 2 picks up 40lb salt bag and walks across infield 100 yards overhead pressing.  Modify, no sand bag, just lunge across in field.  Flap Jack.

4×4 until the six.  (Burpee, 4 push-ups, 4 mountain climbers)

ROUND #2 Partner 1 runs a lap and half.  Partner 2 PULLS SANDBAG THROUGH HIS LEGS AND BEAR CRAWLS across 100 yards infield.  Modify, no sand bag, just bear crawal across in field.  Flap Jack.

4×4 until the six.  (Burpee, 4 push-ups, 4 mountain climbers)

THE THANG – part 2

Take recovery lap.  Pick up the sand bags and head to the lower pavilion.

Round # 1 – 5 pull-ups, 10 derkins, 15 squats, 20 leg raises.

Round # 2 – 5 pull-ups, 10 derkins (40lbs on back), 15 squats, (hold 40lb bag), 20 flutter kicks IC.

Round # 3 – 5 pull-ups, 10 derkins (40lbs on back), 15 squats, (hold 40lb bag), 20 Dolly IC.

MARY

Circle Up.  Flame calls out 10 count crunch frogs IC with some holds.  Popeye calls out elevated twist crunches 10 IC.

CoRama – 9

NoRama – Danny Washburn (FNG) now Thundercat

COT – Praying for all our brothers starting businesses.  Asking the Lord to bring family members and PAX safe travel mercies.  Healing for friends struggling in their marriage.  Lifting up spreading the goodnews through VBS at Chappie’s church.

 

 

 

 

1776, Lehigh Valley

The Pax of Lakewood Ranch are embarking on their 1st CSAUP event and we challenge all of Mustard Seed Regions…heck, ALL Regions to join us. Let’s call it a Virtual CSAUP – Just one that doesn’t involve virtual reality!


The Thang

Celebrate our nation’s birthday by tackling a very special challenge:

1776 yard run (1.01 miles)

100 Merkins

100 Overhead Claps

100 LBCs

100 Dips

100 Moroccan Nightclubs

100 Leg Scissors

100 Pullups

100 Stepups

100 Squats

100 American Hammers

100 Mountain Climbers

100 Plank Shoulder Taps

100 Plank Jacks

100 High Knees

Finisher: 100 Yard Bear Crawl to the Shovel Flag (GO USA) and complete 76 Burpees!

Achieve PATRIOT status by splitting the list with one fellow PAX. Both do full bear crawl before sharing the final burpees.

Achieve AMERICAN EAGLE status by going solo!

Challenge commences at 0600 sharp at The Swamp in Macungie Memorial Park.

Test your strength and show your loyalty to your country, surrounded by the fellowship of F3!

Do you have what it takes?

 

 

** NOTE: The tags were added to this post for administrative purposes.