F3 Greenwood

4 Quarters of Suicide Ladders

15 Snow hungry Pax decided to take an extra strength DRP and take on YHC’s 4 quarters of suicide ladders.

Conditions: Snowy, Wet, fairly cold… So ideal conditions for a Saturday morning beatdown.

Disclaimer: I’m not a professional and neither are you so let’s act accordingly. Push yourself but most importantly be safe.

Warm-up:

  • Crossjacks x25 IC
  • Cut the grass x15 IC
  • Frankenstein’s x10

The work:

Grab a coupon and Mosey to the parking lot.

1st Quarter: Upper Body

  • Bear Crawl to corresponding cone after each set
  • 1st set: Over Head Press x10
  • 2nd set: Tricep Extension x20
  • 3rd set: Derkins x30
  • 4th set: Kettle Bell Swings x40
  • 5th set: Curls x50
  • LBAC’s until 6 finish

2nd Quarter: Legs

  • Lunge Step to corresponding cone after each set
  • 1st set: Bonnie Blaire’s x10 (Count 1 leg)
  • 2nd set: Squats w/Coupon x20
  • 3rd set: Jungle Boy Squats x30
  • 4th set: Monkey Humpers x40
  • 5th set: Set Up’s x50
  • LBAC’s until 6 finish

3rd Quarter: Core

  • Single Arm Farmer’s carry to corresponding cone after each set
  • 1st set: Ax Chop x10 (10 each side)
  • 2nd set: Peter Parkers x20 (Count 1 leg)
  • 3rd set: Makhtar N’Diayes x30
  • 4th set: Bird Dog Plank x40
  • 5th set: Nolan Ryan’s x50 (25 Each side)
  • LBAC’s until 6 finish

4th Quarter: Abs

  • Karaoke to corresponding cone after each set
  • 1st set: Captain Thors x10
  • 2nd set: Reverse Crunch x20
  • 3rd set: American Hammers x30
  • 4th set: LBC’s x40
  • 5th set: Flutter Kicks x50
  • LBAC’s until 6 finish

Return coupons and circle up at flag.

Count-o-rama

Name-o-rama

Announcements:

  • Run your ice off 2/6 Sign up before Starbucks, show up Wednesday and Uncle Jessie buys your beverage.
  • 2 mud runs coming up in April (YHC thinks)
  • Assault is right around the corner. Sign up!

Prayer Request:

  • Mac & Cheese’s grandparents and friend
  • Baby Blu’s daughter
  • Blue Ball’s dad and family
  • Meatloaf’s M
  • Juggernaut’s family

Devo:

YHC is sure all of us have experienced a time in our lives where we’ve seen or dealt with a tragedy or struggle of some sort in our lives where we’ve looked up to Heaven to ask God why and to tell him to do something. Matthew West’s song above sings of this and the answer provided by God is “I have… I created you. God has put us here to assist in his work. Not to do it alone but to do it with God. But that requires action on our part. It’s time for is to do something. Be men of action and make a positive impact in our community.

BoM

Nakedman Moleskin

  • YHC’s morning started out by pulling out on Chiquapin Road only to see a ” Crazy Rucker” heading to the Shipyard. Tclaps to Blue Print for performing a pregame warm-up.
  • Blue Print was not the only Pax member who felt the roads were not vehicle friendly. Uncle Buck decided to stop at GHS and run the rest of the way to the Shipyard. Gotta love our over achievers!
  • The positive mumble chatter didn’t take long to flow out. So much that YHC’s fear for his safety was not due to the conditions, but rather a Pax retaliation. Confirmation that “Every body hates the Meter Maid. Don’t worry though, everyone’s bill was paid in full this morning so no invoices will be mailed out.
  • Plunger prooved that even if you can’t make it on time much work can still be done. Leasson of the day… Early, on time, or a little late… Just show up. We’d rather have you there for 30 minutes instead of no minutes. By the way… It didn’t take long to catch up with the work. The man’s a beast.
  • At least 4 Pax (Uncle Jessie, Pacer, Spud, & YHC) decided to run to Howard’s. Still questioning the sanity of that decision. And low and behold on the way we ran into Pothole, working to keep our roads safe to  drive. Tclaps to Pothole for working the weekend for our benefit.
  • Much work was done today and YHC only hopes that he helped the Pax get better as y’all do for him each workout.

As always it’s an honor and privilege to be a part of this group and to get to lead from time to time.

Until next time!