Saturday, May 29, 2021 | 7 AM | The Canyon | Riverfront AO | 46 degrees and Sunny
PAX: Black Jack, Reba, Spreadsheet, Mac N’ Cheese, Buns of Steel, Tap House (FNG – Dick), Side Dish and Wait Time.
QIC: Wait Time

YHC welcomed the PAX on the beautiful, cool morning. Welcome FNG – Tap House! After sharing the Mission, Principles and Disclaimer (I am not your friend for next hour), we divided into two groups. Each group of four was given a 20-25 lb. sand bag that the team had to carry throughout the workout. The PAX moseyed to the riverfront.

SSH x 20 IC | Big Ones x 10 IC | Sun Gods x 12 IC | Chinooks x 10 IC | Cherry Pickers x 10 IC | Seal Jacks x 20 IC

PAX picked up the sand bags and moseyed down the path towards the Bob Kerry Bridge.

PAX made two stops along the path for the pre-thang. At the first stop, PAX completed two rounds of ATMS:
Alternating Shoulder Taps x 10 IC | Tempo Merkins x 10 IC | Merkins x 10

At the second stop at the Bob Kerry Bridge Ramp, the PAX completed two rounds of Clock Merkins on the hillside:
12 o’clock Merkins x 5 | 3 o’clock Merkins x 5 | 6 o’clock Merkins x 5 | 9 o’clock Merkins x 5


The PAX divided into teams of four and completed a three-man grinder (improvise).

STATION 1 (AMRAP with SAND BAGS): Cusack Squats, Big Boy Sit-ups, Lunge with Twist, Full Body Crunch, Overhead Press, American Hammer
Run Up the RAMP to Station 2
STATION 2 (AMRAP): Werkins, Monkey Humpers, Plank Jacks, Overhead Claps, Pickle Pushers, Turkish Get-ups.

PAX moseyed back to the Shovel Flag and made one stop at the dock. PAX stood back-to-back and passed sand bags to the teammate to their left. Completed approximately 8 rounds.

6MOM: CAPTAIN THOR (1 Big Boy Situp : 4 American Hammers) PAX completed five rounds.

Blood Drive. There are still slots for blood donation on Memorial Day. See Slack for details.
Brick Builder Event. Family Picnic and Auction Fund-Raiser on June 11 at Stinson Park. CSAUP event on June 12.

PRAYERS: Wait Time’s Mother-In-Law, Martha (fighting end of life cancer), Black Jack’s 2.0, Tap House’s Nephew (Heart Transplant).

YHC acknowledged that a Shield Lock was not something that had been a part of my life. I have many F3 Friends, but I have not formally committed to creating a Shield Lock – at least creating one in the fashion described in Q SOURCE. Recently, I have begun doing some work in this area. I realized that I did not fully understand what a Shield Lock was and how it is designed to make a difference in a HIM’s life.

Today’s workout was intentionally designed to represent a Shield Lock by separating into teams of four men (it is recommended that Shield Lock’s have 3-5 men). The sand bag represented the burdens that we carry as men, and how a Shield Lock relationship helps carry some of the burdens in life that we face. “Pain is finite. The more it is parceled, the easier it is to bear.” A Shield Lock parcels outs the pain felt by the man in the valley of life. If a PAX member does not have a Shield Lock, I encourage them to spend time reflecting on what this would look like in their life and begin having conversations with other PAX who may be near the same point in the life journey.

We finished in prayer for those expressed needs, Shield Locks, and for families losing loved ones. We honor the fallen on Memorial Day Weekend.

Grace & Peace,

Wait Time

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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