QIC: Pound Dog
Date: August 13, 2020
PAX: Recycle, Truck Stop, Hambone, Prosciutto, Burrito, Pediasure, Afterbirth, Red Raider, Pomade, Holy Kiss, Laces Out, Whittler, Shrinkage, Mr. Rogers – FNG, Snow Patrol, Jenny Craig, Old School, Amber Alert, John Doe, The Count, Blindside, Natty Light
AO: Smackdown
CONDITIONS
A nice cool 67 degrees.
COP
Mosey around the track
SSH-20 IC, WMH-10 IC, FF-10 IC, SSH-20 IC, LBAC-20 IC, SC-20 IC, OC-20 IC, CP-20 IC, Hold 45 degrees, 3rd Grade-10 IC, SSH-15 IC
THE THANG
5 burpees, Run ¼ of track.
Merkins-to failure, IC, hold at every 10. When failure reached, squat until six is in and encourage other PAX.
20 sec count off then repeat Merkin set to failure again.
Run ¼ of track.
Bobby hurley-50 on your own. Plank until six is in.
Run 1/2 of track to blocks.
Overhead Press with blocks-to failure, IC hold at 10 count. When failure reached, squat until six is in and encourage other PAX.
20 set count off, then repeat set to failure again.
Run ¼ of track.
Star jumps-30 on your own. Plank until six is in.
Run ¼ of track.
BBS-25 on your own.
Run ½ of track to block.
5 Burpees.
Decline Merkins on block- to failure, IC hold at 10 count. When failure reached, squat until six is in and encourage other PAX.
20 sec count off then repeat decline merkin set to failure again.
Indian Run – 2 groups. Around the track.
LBCs-25 on your own.
Pickle pointers-25 own your own.
Flutter kicks-15 IC.
COT
Psalms 51:10 “Create in me a pure heart, O God, and renew a steadfast spirit within me.” Matthew 7:13-14 “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow is the road that leads to life, and only a few find it.” What keeps you from having a pure heart and entering through the small gate? PAX all listed numerous things that keeps us from obtaining a pure heart and taking the narrow road that leads to life. May God give us courage, guidance, and wisdom to resist our distractions and be men of character that make the right decisions for our wives, children, friends, family, co-workers, etc.
NEWS
Iron Pax starting in September. Support the expansion of FiA. Support 3rd F Homeless Ministry.