12 Pax joined YHC in the gloom of Pool Party on Friday, December 30 for my 54th birthday! The weather was much warmer than the past week. We had a good mix of Pool Party, veterans newer Pax, a couple downrange from SC for the Gator Bowl and an FNG!
- Lap around turf field
- Shoulder taps
- Tempo squats
- Toy soldier to the goal line
- Flying nuns back to midfield
- High skip to the goal line
- Bear crawl back to midfield
7’s – run from sideline to sideline doing the following:
- Pull-ups and Burpees
Partner strength circuit using Kettle Bells, Sandbags and Rucks.
One partner run length of the field and back while other does the following until they return:
- Sumo Squat pulls (upright row)
- Bent over Rows
One partner farmer carry length of the field and back while the does the following until they return:
- Hand release Merkins
- Mountain Climbers
- Seal Burpees (Wolverine Burpees)
Core work 54 second count for each exercise (Brad Pitt’s Fight Club workout, he would do this twice at the end of training…thank God we did just once!):
- Reverse crunch aka gas pumpers
- Alternating V sit-ups
- Window Wipers
- Bicycle crunches aka Freddie Mercuries
- Alternating Leg Lifts
We covered F3’s mission and core principles and of course a few jokes from PrunTang and Wrangler to help pass the 54 seconds which seemed like forever at times!
My “One Word” for 2023 is going to be “Focus”. YHC noticed that at the end of 2022, I was scattered and distracted and not putting my full attention on important tasks. 2023 looks like it’s going to be a tougher year with the economy and it will require more focus and with that I am going to give up social media as we start the year so I can focus on what’s important – my M, my 2.0’s, my friends, service to others, my health & wellness and my mammon.
“The successful warrior is the average man with laser like focus.” Bruce Lee
“Waste no more time arguing what a good man should be. Be one.” – Marcus Aurelius
Countarama, name a rama
Welcome FNG Bootlegger and down range Pax ButterMaker (Lexington, SC) and Zalinsky (Rock Hill, SC)!
Prayers for those suffering head trauma ( Bootlegger and ButterMaker mentioned), prayers for the men to focus on what’s most important as we head into 2023 and for the knowledge of God’s will and the power to carry it out!