Since Duggar brought a Hero WOD to the Shipyard last week I thought I would bring one to the the Epicenter today. I was looking through some Hero WOD’s last night and thought “Dee” would be a good one to push the Pax to the limit. I also needed to get some more merkins in for the Pax challenge. Here we go…..

Conditions – 73 degrees, wet and HUMID

Disclaimer Given at 5:15

Warm-up
SSH- 30

Moseyed to the Play Ground

4 Rounds for time

40 Air Squats

30 Hand-Release Merkins( These were tough!)

20 Burpees

400 meter Run

All Pax finished within the alotted 45 minutes. This was going to be a timed workout but Pinto somehow hit the stop button instead of the lap button. Lol! Speaking of Pinto, this guy has been killing it lately! I think he finished the workout in 29 minutes. Keep up the good work man. All Pax did a great job, way to push each other!

Gathered in front of the play ground

Countorama

Namerama

Announcements

Henry the Heart Warrior 5k- August 25th

Iron Pax Challenge in August

Prayer Requests

UJ’s family

Pax dealing with injuries

Thompson family

Devotional

Going too Many Directions

Hebrews 12:1 – Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us.

Meatloaf added some great words of encouragement after the Devotional.

Prayed

-Quickie