PAX: She Shed, Picasso, Sidekick, Loan Shark, Hobo, Mayhem (Respect), Prius, Sunburn (Respect), Freetime, Blindside, Cowbell, Prosciutto, The Count (Respect), Whittler, FNG-Mardis Gras, Bernie, Candu, Bedpan, Curfew, Red Tees, Milkman, Dirk, Gaylord, Back Pew, Fissure, Threeskin, Laces Out (Respect), Ringwald, Peanuts, Focker, Flemish, Skitch, Iron Butt (Respect), Countdown, Venus, Lewinsky, Wuzntme
AO: Hill City
A WONDERFUL 72 degreess with a slight breeze by the river.
Count into 2 groups. Parallel Indian run to under Bridge with Basketballs and medicine balls. One ball runner at a time. Pass it back through the line.
SSH x 30 IC
Forward Fold – silent count. Down, Up.
Willie Mays Hays x 10 IC starting to your right. Exercise.
Smurf Jacks x 10 IC
Little baby arm circles x 10 IC
Should taps x 20 per arm on your own, recover.
Reverse little baby arm circles x 10 IC
Toe Merkins x 10 IC
Michael Phelps x 10 IC
LINE UP IN 2 LINES FACING THE WALL
Basketball Tip drill on wall for 5 minutes – 5 Merkins penalty if team drops the ball. Run around bridge pillars after each tip.
5:45am Mosey to grass
Count off into 5 groups
Five stations with targets and station captains.
1. Golf – plank while waiting on shooter, Merkins x 5 per attempt (Max 20) hold plank till everyone in the circle finishes. Rotate clockwise.
2. Frisbee – Al Gore while waiting on shooter, Monkey Humpers x 5 per attempt,
(Max 20) hold Al Gore till everyone finishes in the circle. Rotate clockwise
3. Football – shoulder presses while waiting on shooter, Squats x 5 per attempt
(Max 20), shoulder press till everyone finishes in circle. Rotate clockwise
4. Soccer – high knees while waiting on shooter, Imperial Walkers x 5 per attempt
(Max 20), high knees till everyone finishes in the circle. Rotate clockwise
5. Basketball – Moroccan Night club while waiting on shooter, Cherry Pickers x 5 per attempt (Max 20), Moroccan Night club till everyone finishes in circle. Rotate clockwise.
Each group starts at a station.
2 guys in each group start, one shoots the other gathers the miss, with a max of 4 attempts. Each attempt is worth 5x the exercise at each station. Everyone MUST pick a sport to participate in as the shooter or the runner and no one should go twice in a row.
Burpees x 5 on your own
6:00am Mosey to Theatre Center Grass on the River
Burpees x 5 on your own
One long single file line. LAY DOWN on your backs side by side alternating head and feet.
- Pass all 4 Balls (Basketballs and medicine balls) ball back and forth down the line while everyone does BBS. All Balls start on one end and then are passed through. Then reverse.
LINE UP on sidewalk in two lines facing each other. Jump Squats passing/shooting the Ball each time. 5 Merkin penalty if dropped.
Like many of you Sports was a big part of growing up. It in many ways was my identity. As a kid I would dribble a basketball everywhere I went pretending I was playing in a game, setting up for the winning shot. Hence the Indian run and tip drills. I was fortunate to play in HS and college, as well as compete at the state level in Tennis and Martial Arts. This isn’t a bragging session bc we all have our glory days, but more of a testimony to share with you. I spent more than half of my life trying to impress people who really didn’t care, trying to create a persona that people would like, trying my darnedest to escape the projects and trailer parks and replace it with materialism. It wasn’t until a failed relationship that I was able to find my true identity in Christ.
Like Basketball, Life is a team sport. When did we forget that? I think that’s why we love F3 so much. It fills a void in us for competition and fellowship. BUT there’s a bigger God shaped hole we also need to fill. Fortunately God knows best, we weren’t designed to do this alone. In Genesis God said, it’s not good for man to be alone. Now in the verse he’s referring to Adam and Eve, but the same is true for men in our lives.
“Then the Lord God said, “It is not good that the man should be alone; I will make him a helper fit for him.””
Genesis 2:18 ESV
Did you notice? We cut the group in half and then we split into 5 groups and then we paired up and worked together. This is a great example of Jesus’ walk here on earth. Jesus spoke to the masses while He was on a seek and save rescue mission. He had His 12 disciples, but within the twelve He had His inner circle that He walked closer with.
Find a man or two that you can surround yourself with, to hold you accountable, that will walk the extra mile with you and vice versa.
Verse of the day!
“And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”
Ecclesiastes 4:12 ESV
During the big boy sit ups it became clear that one group had it easier than the other. Doing them down hill verses up hill…… Q had the last laugh, after two rounds of passing the balls through the line, we stood up and switched places!
It also became obvious to the Q that all men are giving the same coordination skills when it comes to handling basketballs during the tip drills and not every man knows how to throw a football…..
It was reported that the living legend @TheCount during the tip drills TOTALLY missed the concrete pillar during his tip attempt……causing a 5 merkin penalty for the team..
It was also rumored that someone hit the camera man in the face with a basketball?? Rumors OR truth???
Daddy Day at Landfill 8/10/19 – Threeskin leading the way
IRON PAX CHALLENGE – Register now.