EC Ruck- THE Hot Spot, Silverback, Patch, Duff

Warmup:

10 Don Quixotes IC

10 Imperial Walkers IC

The Thang:

I wanted to get those shoulders and legs warmed up before we got to the heavy lifting. Everyone lined up at the tree and bear crawled to the next tree. 5 burpees. Lunge to the next tree. 20 Mountain Climbers. Mosey back to the circle and plank for the 6.

Striving to be like the cool kids, I brought my speaker with me. First song was from the soundtrack of Gone in 60 Seconds. It repeats Bring Sally Up and Bring Sally down. Starting in the low merkin hold, every time Bring Sally Up came on, We pushed up, every time Bring Sally down came on, we went back to the low merkin hold. In all, its about 31 Merkins.

Next we did interval workouts with the kettle bells. 30 second on, 10 seconds rest between. We would do 4 sets of each workout.  I mentioned that this was AMRAP but I really wanted the PAX to focus on proper form rather than pumping out as many as possible. ALL PAX crushed it.

Kettle Bell Swing x 4

Goblet Squats x 4

Push Press x 4

Overhead Squat x 4

Bicep Curls x 4

Intermission- 1 lap around the park.

Lunges x 4

Tricep Extensions x 4

Rows x 4

Figure 8 x 4

High Pulls x 4

Just enough time for a little MARY

20 count American Hammers with KB IC

20 count Flutter Kicks with KB IC

20 count LBC with KB IC

At this point I said Heavy Mercury but couldnt quite figure out how to do it with the KB. YHC was ragged pretty hard. Don’t worry men. I will figure out how this works and we will be doing this next time I Q the good fight.

20 count Peter Parkers IC

AMRAP WWII OYO until 5:15. I believe most were able to pump out at least 2 before time was up.

I feel like this was a solid workout since I heard Boston Lager say he used all of his kettle bells during the workout.

Prayer Requests:

C12 brothers and sisters

Matthew Todd and Family. He recently took a fall at home and was rushed to hospital with brain bleeding and swelling.

Bambino’s M

Spinal Taps M while taking care of her mother in Albany.  Praise she will be coming home soon.

Spinal Taps employee’s husband.

Rafiki’s M’s friend being diagnosed with breast cancer.

Praise for Nancy Bowman who had a successful surgery and a good recovery.

Announcements:

Men Unbound Conference at Covenant this weekend starting Friday night at 6:45. Tickets are still available. $30

Glow Worm and Pied Piper’s church, First Christian Church of Greenville, is doing Out of the Box for Homelessness on May 4th. The youth group will be sleeping on the lawn in boxes . This raises money and awareness for the homeless. 100% of proceeds go to the local community shelter. See Glow Worm or Pied Piper to give.

Moleskin:

We are almost 2 months into the Whetstone Project and things couldn’t be going better. My stone is THE HOT SPOT. He has been absolutely wonderful. I have learned so much and have progressed towards some goals I was struggling with. We hold each other accountable for the things that are important to us. There is something very liberating about being able to open up to someone and talk about things going on in my life that I typically don’t share with anyone. It all starts with building a foundation of trust and honesty.I can’t express how important this relationship is for me now. I look forward to our meetings. It has truly been life changing. I encourage you to find a mentor or be someone’s mentor. It will help you grow and become a better, stronger HIM for the people that are important to you. Leave no man behind, but leave no man where you find him.

Vanilla