September 3, 2018

Labor Day Pains

THE SCENE: A cool, 73F


Given and disclaimed


  • SSH x 20 IC
  • Merkins x 10 IC
  • Squats x 10 IC
  • Daisy Pickers x 10 IC
  • Superman x 10 IC

*mosey to large parking lot (0.25 miles)

Four Corners Escalator

Exercises were designated at each corner of the large parking lot. 10 reps at 1st corner, 30 reps at 2nd corner, 60 reps at 3rd corner, and 100 reps at 4th corner. PAX completed Leg-Ups (0-90 degrees and back down) at Corner 1, then ran to Corner 2 and completed Big Boy Situps. After completing exercises at Corner 2, PAX bearcrawled to Corner 3 and did LBCs. After completing exercises at Corner 3, PAX ran to Corner 4 and completed Flutter Kicks. After Corner 4, PAX bearcrawled to Corner 1. Rinsed and repeated Round 2 with 100 mountain climbers, 60 outlaws (30 each direction), 30 American Hammers, and 10 gas pumps. There was enough time for Round 3. Round 3 consisted of 10 Windshield Wipers, 30 Hello Dollies, 60 Hollywood Side Crunches (30 each side), and 100 Freddie Mercuries.

*mosey back to start (0.25 miles)


  • Hands of Time (12 rounds of leg-ups and flutter kicks at 0 and 90 degrees)
  • Dealers Choice (Soybean) World War 1 Situps x 20 IC


Billy Blanks, Nature Boy, Soybean, Bruce Wayne, Halpert, Rabbit , Vector, 1040, and FNG (Lumbergh)

Ephesians 4:30 – “And do not grieve the Holy Spirit of God with whom you were sealed for the day of redemption”

YHC spoke of us as Christians still having the capability of sinning even after being saved. Eternal security is not a license to sin. Truly understanding saving grace is the Christian’s first motivation for a godly life. Paul encourages believers to live in a way which honors that gift.

Because of Labor Day, Levee AOQ requested an Ab-heavy workout. One was delivered.

GrowRuck 12 Sept. 21-23