PAX: 6
Cochran
Black Box
Backflop
Dot (R)
Air Raid (R)
Crock Pot (Q)
Weather: 64 deg F, 85% RH
Disclaimer/FNG
YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, so if you have any medical condition or physical limitation, you should consider not participating. You are encouraged to modify everything as necessary according to your ability, disability, injury, fitness level, etc.
Warm Up:
SSH (IC): x15
Slooow Grass Grabbers (IC): x10
Hold L ankle: 10 count
Hold R ankle: 10 count
Downward Dog: 10 count
Cobra: 10 count
Kendra Newman front: 10 count & back: 10 count
Michael Phelps: 10 count
Imperial Walker (IC): x10
Toy Soldier (IC): x10
Thang:
1 minute work, 20 sec rest station of:
Rope Sled pull (battle rope threaded through a 45 lb bumper plate)
Plate Flippers (45 lb bumper plate)
Curl (Cochran’s Curl Bar)
Man Maker (w/ Sand Bag)
Coupon Squat
Kettlebell Swing (User’s Choice of 25 lb or 50 lb)
Cliffhanger Pull up (assisted with feet on chair)
Coupon Step Up
M-Merkins on coupon
V-Up
COT:
CoR/NoR
Announcements: The next monthly ruck is capture the flag. It’s fun, and newbie friendly.
Message: The most recent post in the #VerseOfTheDay talked about the book of Habbakuk. The Babylonians were conquering everyone, including the tribe of Judah. But God reminded Habbakuk not to give up hope, because it only appeared that the Babylonians were winning. Their activities, although appearing to ‘win’ would ultimately lead to their destruction.
Look at your life, your family, and your relationship. What games are you playing right now that seem to be good but are actually planting the seeds of destruction? Are you playing games that aren’t even worth ‘winning’. And where are you taking shortcuts to get ahead but will ultimately have you paying it back with interest?
Intentions: None mentioned
NakedMan Moleskin: I’ve not attended the Foundry in quite some time. I miss it. I also miss those cold January and February Wednesday mornings in 2019 while the Foundry was still a Wednesday BlackOps. I’m glad that this became a reliable way for the PAX to get some lifting workouts in their routine.
Until next meal,
Crock Pot
F3 Louisville 