Commitment burns off the FOG!

Commitment burns off the FOG!

Literally and figuratively speaking the pax of 21 burned off the FOG with a high energy work out that cleared the air and apparently a PAX members head as he enjoyed a Christmas party last night, HA! No Advil necessary for him after the sweat he worked out by 6:45:)

Warm Up:

50 SSH

40 MC

30 IW

20 Reverse Lunges

10 Merkins

The THANG:

Truthfully we had such a large pax I had to modify so I don’t remember all we did but I do remember some, so here we go.  Mosey over to the rock wall, quick peoples chair with some air presses. Grab a friend and partner up,

Partner 1- Curl Partner 2- Run Down w/rock and do 10 Burbee; Flapjack

We did this 4 times with Presses, LSS, Curl to press and finished the last round with 15 Burbee’s and then a quick set of LBC with rock on your chest. Ditch your friend, and we mosey over to the bridge with a quick stop to do 10 Burbee’s and a quick lunge walk across the bridge.  Plank it up with some rock hoppers in cadence.

Line it up for plank Indian Hop up to the the short wall.  Quick Peoples chair then,,,,10 more burbees,, on your six for some LBC’s and Protractor ab work out. Mosey up to the cinder block pile and we begin to work.  Round of 15 shoulder shrugs in cadence, followed by staggered Merkins Left (10 Civilian count) Center then right.  Ditch the blocks and mosey back to the wall with a quick bear crawl on the way.  10 More burbees and 15 flutter kicks in Cadence.  Mosey with a quick backwards lundge across the bridge and plank it up on the other side. Mosey back to the rock pile, 10 Burbees.  Mosey back to base for a short round of 15 LBC’s and 25 Russian twists in cadence.

Moleskin,

Going to be a bit sappy here but this group is amazing and more and more men are choosing to get out of there comfort zones (FART SACKS as well) and become better men, both physically and spiritually.  You all continue to inspire and challenge me to be a better Husband, Father, and most importantly a follower of Christ.  The Sad news is that we are all going to die someday, the good news is we get to choose what we are going to do with our lives until that time comes.  I am honored to be part of a group of men that CHOOSE to not waste there time and their lives and CHOOSE to find a ways to improve it.  I don’t have time to call out everyone, but i am seeing strength and gains in this whole group and for those that are new, if you CHOOSE to continue and stay #committed, I think you will find out quickly that you can push yourself more that you realize and the rewards for that are more than I can explain.  Bouncer, thanks for taking us out!

Announcements:

Spartan Race April 9th and 10th

Bring a friend next week- Outland is going to wish they never made this bet