Taking the Den Men up CP’s Ladder!

QIC:  Clothespin

Date: 01/31/2022

PAX: Thermostat, Sandbag, Iron Butt (RR), Doogie, Friar Tuck, Rodeo, Pink Panther, Back Pew, Money Ball, Mr. Clean, Blindside

AO: Lions Den


Clear and a cool 28 degrees.

Money Ball’s shorts suggested it was warmer.


Mosey lap around the parking lot
Forward Fold
LBAC (Forward and Reverse)
Cherry Pickers 12 IC
Triceps Stretch (hold each side 15 seconds)

The Thang

Yes it starts with burpees everytime…..
Clothespin’s Ladder
10 Burpees
20 Freddie Mercury’s
30 Merkins
40 Mountain Climbers
50 Big Boy Sit-ups
60 Squats
70 SSH
80 Imperial Walkers
90 Apollo Ono
100 LBC

Lap around the parking lot after exercises.
Climb the ladder going a rung higher each time you return. Start with 10 burpees, then run your lap. Once you return start with the Burpees and add the Freddie Mercury’s. Keep adding an exercise after each lap.

With a few minutes left, we circled up and did some Mary and cool down stretches:
1 minute Low Plank
10 Pickle Pointers (IC)
1 minute High Plank
Michael Phelps for 30 Seconds
Triceps stretches 20 Seconds each side
Forward Fold to Downward Dog to Hissing Cobra


I shared the story of Shrek the sheep. Shrek got away from his shepherd and lived alone in caves and the forest for six years. During those 6 years he became thick with wool. When he returned to his shepherd, a professional sheared Shrek’s thick wool coat and it weighed 60lbs. A normal sheep will produce 10 to 15lbs of wool. By going away from the shepherd Shrek carried a burden that was 5 to 6 times what would have had to carry.

Shrek paints a very important picture for our relationship with God. If we turn to the father he will carry our burdens for us, as is described in Matthew chapter 11. In F3 we have a support system of fellow PAX that will share our burdens as well.

Matthew 11:28-30 “Come all to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”


“I hate ladders” by someone at the very beginning of The Thang.
“I thought he said mosey not sprint” by someone on the mosey warm up lap!
There were several “I hate burpees!” from the pax.
“If we forget whether we were on 9 or 10 burpees, should we do the extra one just in case?” — Backpew
“Of course you should!” — Clothespin


Lots of prayer requests this morning! Tuff Muff 2/19/2022, Chubbies, Habitat for Humanity

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