Ab workout from Shortcake

Weather: cold as “insert whatever you want”. It was windy too.

Intro:  20 great men came out for a YHC Q that I stole from Floppy (ask and you shall receive–Thanks Floppy for obliging).  It’s been a while since YHC has Qed and wow the adrenaline you feel when you Q is explainable.

Disclaimer: No one new.  YHC told everyone that we would be working out. Be safe.

Warmup: see below:

Thang: 

Jailbreak to cage and each PX grabs 2 bricks.  Circle up on pavement next to cage.

All exercises with bricks. 20x SSH; 20 arm circles forward; 20 arm circles backwards; 15x Don Quiote; 25x Flutter kicks;  All exercises in 4count cadence

-grab a battle buddy and line up on the wall and people’s chair for 2min with arms out front. 2min with arms high. (leave bricks by the wall)

partner workout- numbers are for the 2some (2 groups of 12 people—12 people using pull up bars; the other 12 people are doing other exercises)— If you are waiting or not doing exercises, PLANK!

group 1) 50 push ups and 26 burpee pull-ups.

Group 2) 125 WWI situps and 100 flutter kicks

Switch groups..When complete…both paxs plank until 6 is in.

– head over to parking lot (with blocks) for 3 suicides but after each one 20 squats and 20 merkins. (totals- 60 squats and 60 merkins)

– bearcrawl up one side and across then lunge walk the length of the other side.

– 65 flutter kicks

– Balls to the Wall

– Reps of 20 of Overhead Press and Front Raises

– Stow bricks back and line up in front of pull up bar for suicides to the flag. (first point of suicide to the beginning of the opening of the fence…”WHERE IS THE MIDDLE OF THE FENCE” Belding).  JAIL BREAK TO THE FLAG….WINNER GETS A BOTTLE OF WINE……Jail break to the flag.  (Winner was GREENBAGS).

Honorable mention wine was given to the following..at the Qs discretion. 1) KY—because this beast shows up with a ruck every freaking workout!! 2) Peanut Butter—welcome back sir. 3) Cannoli- because he got the rock. 4) Shortcake—because you always have a tendency to lighten the mood when we all are hating the workout..don’t stop being you. 5) Al Bundy—because you won a few of the sprint/lunge races.

Mary: we did enough during the workout

Numberama, Namerama, Pledge, Announcements,

Prayer Requests: Sprinkles neck surgery, Pretzel’s wife’s surgery

Devo: The beginning of the book of Matthew is all about the lineage of Jesus. There are some people in this lineage that were prostitutes, ones that were gentiles, and other “people that you may want to leave out when talking about your family history.”  Why did Matthew keep these people in the lineage of our Savior?  My devo was strictly about this.  The Bible does not shy away form this “dark” past, so why should we just “sweep” our sins under the rug?  We have to confess and ask for accountability from our brothers.  Accountability is what makes F3 strong.  Let’s not push our sins down because they will give power to the enemy.

Moleskin: It has been a while since there has been that much chatter at a BC.  I thoroughly enjoyed my time this morning.  The ab workout from Shortcake was clearly coming from the amount of laughs that he gave us.  There were plenty of Shortcake comments but I am not going to post any.  You’ll just have to keep coming out to Seismic to find out how much fun we have.