Full of Thanks

Today’s Thanksgiving Workout;  YHC decided to pull out some scripture  and bake it into our workout.  So beyond being grateful for God his WORD, YHC wants to challenge himself and all of us to use the Word of God.  My prayer is that through this workout we marinate on it and grow as men who are truly grateful.

YHC handed out SIX index cards each with a scripture verse on them and some exercise notes.  (Borrowing PAX headlamps and eyeglasses when needed.)

Warmarama

Knees Up – Run In Place – #1 Card Read – Malachi 3:11 – Morning Call

Sungods – In Cadence

Knees Up – Run In Place – #2 Card Read – Matthew 6:21 – Manmaker

Abe Vogoda – In Cadence

Knees Up – Run In Place – #3 Card Read – 1 Timothy 6:10 – The Wolverine

Grass Pickers – In Cadence

Knees Up – Run In Place – #4 Card Read – Proverbs 31:10-11 –Partner Carry

Monkey Humpers – In Cadence

Knees Up – Run In Place – #5 Card Read – Hebrews 12:11 –Hairband Mile

Merkins – In Cadence

Knees Up – Run In Place – #5 Card Read – Proverbs 13:12 –Pattycake Merkin

Mountain Climber – In Cadence

 

The Thang

Part 1 – Morning Call

Mosey to Playground – repeating Malachi 3:11 on the way over.

All PAX plank, while one guy does 5 pull-ups.  Rotate through PAX.   Mumble Chatter about what this scripture means to you or makes you think about.

Part 2 – Manmaker

Mosey to Pavilion – repeating Mathew 6:21

PAX do 6 Manmakers followed by 21 second recovery thought.  Repeat 3 times.

Part 3 – The Wolverine

Moesy to Upper Basketball Court – repeating 1 Timothy 6:10

Pax line basketball court sideline.  6 Wolverines followed by bear crawl to other side.  (60 second share) Repeat 3 times.

Part 4 – Partner Carry

Mosey to Baseball Field – repeating Proverbs 31:10-11

Partner Up – at home plate.  Partner 1 carries Partner 2 around the bases.

Home plate – share gratitude.  Flame speaks about the F3 Concentra.  The importance of making your priorities in this World straight!

MARY

Part 6 – Pattycake Merkin

Mosey back to Pavilion or Shovel Flag.  Partner Up – get in two lines one partner across from the other.

In cadence partners do 13 merkins down together and alternating hand slaps at top of the merkin.

COT

CoRama = 10  NoRama – No FNG’s

Announcements:  Toys 4 Tots fill Flame’s Truck at each workout through Saturday, December 2.  Make a call to guys you are the Proud Pappa.  Tell them you miss them and thinking about them.  Ruck Workouts now Saturday mornings at 7:30am.  High Impact Man training starting this Wednesday night from 6:30 – 8:00 p m.

Prayers for Drop Box Aunt who is having trouble breathing and adjusting from her move from Puerto Rico.  Praise for Billy Rae’s marriage he has moved back into his home with his family.  Lesson:  When you feel like giving up, DON’T!

This workout was designed to kick your butt physically, mentally, and spiritually.  Did you ever notice it is easy to be grateful for someone or something; but you never seem to spend enough time with those people or things that are most important?  These scriptures focus in on some of the important and underappreciated things.  Also zero in on some misunderstanding of things like God, Wife, Money, Hope, Desire, Heart, and Discipline that will kick our butts for us if we don’t work it out according to the scripture.

EXTRA Credit PAX  (A little extra time needed to complete)

Part 5 – Hairband Mile

Mosey around running trail.  ¼ mile mosey talk about Hebrews 12:11, followed by ¼ mile burst. (no mumble chatter on burst).  SSH for 6 and think about share for next ¼ mile burst.

Another Brick In the Wall

Warm Up:

SSH

Windmills

Abe Vigoda

Grass Pickers

Monkey Humpers

Merkins

The Thang:

Mosey long way to Football Field Parking Lot Pick up Bricks

Curls

Shoulder Presses

Flies

Iron Squats

Iron Cross

Mosey to Football Field (4 Corners)

10 Squats run length of field

10 Squat Jumps run backwards across goal line

10 Squats run back length of field

10 Squat Jumps run backwards across goal line

Rinse and repeat twice with burpees, merkins

Mosey to baseball outfield

10 merkins

Crabwalk 30 yard 10 diamond merks

Crabwalk 30 yards 10 merkins

Mosey to Pavilion

Dip/ Inclined merkin ladder to 13

Mosey to pick up bricks then mosey shovel flag

Mary

Count o Rama

Name o Rama

COT

Prayers for Sensei’s son recovering from Lyme disease and the family of our fallen brother Big Wheel

 

House of Cards

Thirteen PAX vacated the strong hold of the Fartsack to build a House of Cards.

Mosey about 1/2 mile up some road to an intersection of a dark alley and some other street.

Warm-A-Rama

Moroccan Night Clubs, LBAC, Huggy Bears, Abe Vagodas, Grass Pickers, Monkey Humpers, Merkins

Mosey another 1/2 mile or so to Rodale Trails for …

The THANG

House of Cards

Each PAX picked a card from the pinochle deck. The card values represent the reps and the suit represented the exercise.

9 = 9, 10 = 10, Jack = 11, Queen = 12, King = 13, Ace = 20, Game instruction card = Dealers Choice

Hearts = Merkins, Diamonds = Burpees, Spades = Squats, Clubs = Big Boy Sit-ups

We started with a ton of Merkins and then moved into the Burpee phase with only one set of Squats and no Big Boy Sit-ups.

Mosey to another location about 1/3 mile down a shady path for round 2 of house of cards. Same deal with unused cards. This round some of the clubs showed up however, there were a ton of burpees in both rounds with which came accusations of a stacked deck to which YHC said “tough s#!^”, errrrr sorry?

After the second round we conducted a “Last Man Mosey” back to the shovel flag.

  • We started the mosey as a group running at your own pace.
  • The fastest man picked a spot to turn around and run back to the six.
  • All other PAX also turned around at the spot to run back to the six.
  • This continued until about 1/4 mile left.
  • Finish with a sprint to the shovel flag

We ended with some big boy yoga to stretch out the muscles and joints used in all the running. We finished with 2.1 miles.

COT

Announcements:

  • Sign up for the Faith Men’s Night, email this morning.

Prayers:

  • Luigi’s family and Drop Box’s family in Puerto Rico and Flames friends in Saint Thomas dealing with the destruction left by recent hurricanes.
  • Papa Bear’s co-workers health after a diagnosis of cancer.

Count-A-Rama: 13

FNG:

  • Proud Papa: Detention’s son-in-law, James
  • F3 Name: Lucky

Check out “House of Cards” on Relive!
https://www.relive.cc/view/g15023810552

Live third and be well my friends. Love you guys.

 

Flame out …

Snakes in a pavilion

Disclaimer

Warmarama
Abe Vigoda, arm circles, stretches, SSH, goofballs, squats, more stretches

The Thang

Snake in and out of the benches (1 round)
Round o merkins
Plank

Snake in and out of the benches (2 rounds)
Round o squats, bobby Hurley, lunges, one legged squats, one legged deadlifts
Plank

Snake in and out of the benches (3 rounds)
Dips, balls to the wall, donkey kicks

Snake in and out of the benches (4 rounds)
Dips, Round o burpees

Mary

Countarama

Namearama

COT

Back Blast: Tabata

Beautiful 62 degree, mildly humid, starlit workout.
Warm up: 1 mile jog interspersed with lunges, shoulder rolls, side straddle hops)
Work out:
Tabata style: 20 seconds on, 10 seconds off x 8 (4 minutes total) x 8
‘Mercans, LBC, Pull Ups, Bulgarian Squat, Downhill ‘Mercans, Tricep dip, Toe drop (lay on back, legs hand off side of table, slowly drop feet to ground….awesome for lower belly)
Prayers & Praise: Lord, watch over our families!
Good times!