October 24, 2017

Heart, Body, & Mind

PAX: Phat Pat, Teacher’s Pet, Lazarus, Cargo, Hitch, Gus, Bookworm, Sir Mix A Lot, Shoestring, FNG: Eagle Eye, Pyrtle, Abacus, Wolverine, Four Eyes, Mama’s Boy.
Conditions: 53, Misty, could cut the tension with a ruck plate.
Today we observed Mama’s Boy’s VQ, LAZARUS Birthday!!!! and National Wear your New F3 Shirt Day.


SSHx 25ish

arm circles forward – small to big x15ish

arm circles backwards – small to big x15ish

monkey humpers x 11

squat hold – 30 sec

K-star stretch – 30 sec each leg

air squats oyo x10


HEART – as in cardio

mosey 3 laps around pavilion, then

Burpees – 10,9,8,7,6,5,4,3,2…10

Upper Body

In partners, with partner 1 going for 1 minute AMRAP, partner 2 provides resistance or aids the movement…then switch



Chin ups

Diamond merkins

Side deltoid raises

Anterior deltoid raises

Mosey back to pavilion

Lower body

partner 1 performs the work, partner 2 holds al gore or plank…then switch

10 lunges, 20 box jumps, 10 lunges

10 lunges, 20 mountain climbers, 10 lunges

10 lunges, 20 SSH, 10 lunges

YHC then initially said more burpees were in store, but alas, time was up, so we moved to 6ishMOM

LBC – IC – 22ish

6 inch hold, flutter kicks ICx 15, 6 inch hold

Jane fondas x 11 each leg

supermans IC x 15ish

entire group hold low plank for 30 seconds.


Today’s workout started with the HEART (cardio), moved to a whole BODY workout, then challenge to the PAX to consider our MINDS as well.   Romans 12:2, “do not be conformed to this world, but be transformed by the RENEWAL of your mind.”  This involves making sure we know the Word, surround ourselves with other like-minded men, and reminding ourselves of the truth every day.


Excellent work by the PAX pushing each other to complete more reps, hold good form, and push harder than expected. Fine mist added to the epic nature of the morning on Mama’s Boy long-awaited VQ. Looking forward to the next one…