The Crawl

The Crawl

Well, you know that you planned a crazy workout when you wake up the next day and figure out that you cannot play basketball because your entire body is sore.  Seventeen men showed up even though they were warned and accepted the fact that it was going to be a tough workout with the goal of destroying myself.

The Thang

Run to the entrance of the neighborhood and back down to the circle.  Circle back for the six until everyone is at the circle

  • Side Straddle Hop X 20
  • Parker Peter X 20
  • Mountain Climbers X 20
  • Calf Stretch
  • Moroccan Night Club X 10
  • Potato Pickers X 10

Spread out around the circle for a Merkin run

Starting with me, and moving to the right, stay in plank and do a merkin every time someone runs by.  Finish the circle.

Mosey to picnic tables

  • Partner Up
  • Dips
  • Incline Merkins
  • Step ups
  • One person runs around the circle while the other does the exercise
  • Repeat 2 Times

Mosey to the street

  • Bear Crawl between each tree
  • 5 Squats at each tree
  • Repeat to the end of the road
  • Mercy was big boys at the end till the rest of the pax finished if it became too much

Mosey to the back side of the school

  • First Star Work Out
    • 2 burpees in the middle
    • 2 burpees at each cone
    • Let the complains begin
  • Second Star Workout
    • 5 Bobby Hurleys in the middle
    • 15 of whatever was on each cone

Mosey Back to COT

  • Squats X 20
  • Have a nice day

Closing: Trying to fit everything in is a challenge.  Lots of travel lately.  I head off to the west coast this week so will miss all the workouts till next Saturday.  The challenge as men is to have the right priorities when so many things tug at us.  The two to keep front and center are God and Family.  The third is the framily we get to choose.  Thanks for being Framily as a pax and pushing each of os to be better each day.  Enjoy the weekend.


Iron Pax Challenge is coming in September to Weddington Middle (Homecoming).  Regular workouts will be at Commitment.  There will be an option during the week should you desire.  Bring on the murder bunnies.  Myth Busters on Friday Morning

Mental Health Awareness 5k- Downtown Matthews – Saturday, October 2nd

Labor Day Convergence at Cuthbertson

Have a Blessed Day and May God Watch over your family this week.

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