PAX (19): Ketchup, Chippendale, Safe Ride, Wait Time (R!), Sister Act, Huffy, Roll Bar, Speed Square, Baby Shoes (hate!), Lincoln Log (RR!), Tonight Show, Dr Thunder, Paramount, Truly, Slap Shot, FNG Hostess, Tee Ball, Yogi, Black Jack, Ruxpin

Q: Ruxpin (VQ!)

Welcome., 19 Him showed up and Ruxpin mostly nailed the welcome!

  • Purpose – create small workout communities for the reinvigoration of male community leadership 
  • Motto – Leave no man behind and leave no man where we find him.
  • 5 core principles 
    • 1. Free
    •  2. Open to all men 
    • 3. Always outside
    •  4. Led in a rotating fashion 
    • 5. We always end in a Circle of Trust.
  • Any FNG’s


  • We ran 1 lap around the track and circled up in the endzone
  • Tonight Show was kind enough to warm us up with some batwings.
  •  With our shoulders feeling good we did 30 air squats
  • 1 big boy – 4 American hammers; 2 bb – 8 AM; 3bb – 12AM; 4 bb – 16AM; 5bb – 20 AM. Ketchup helped Ruxpin count and kept us on track.

Thing: Burpee Pyramid

  • Everyone on the goal line.  Move 10 yards and do a burpee based on the yard line you are on.
  • Bear crawl to the 10.  Burpee
  • DEEP lunges to the 20. 2 burpees
  • Broad jump to the 30. 3 burpees
  • Bear crawl to the 40. 4 burpees
  • DEEP Lunges to the 50. 5 burpees
  • Broad Jump to the 40. 4 burpees 
  • Bear crawl to the 30. 3 Burpee
  • DEEP lunges to the 20. 2 burpees
  • Broad jump to the 10. 1 burpees
  • Bear crawl in to the end zone – 6 burpees cause you scored.

Repeat the Burpee Pyramid back to the other endzone

Now….. let’s do it again!

Baby Shoes hands got cold and he finished 30 yards in front of everyone else.

Mary – sprint to the 50 and circle up

  • Black Jack took us for a ride with 3 sets of Elevator Merkins
  • LBC’s (IC) – 20
  • Toe touches – 20
  • American hammers.


FNG – Hostess joined us for the first time and showed out

Prayer tor Tball and Hostess’ father who had surgery today

COT – 

  • life is filled with interruptions.  If it’s not one thing, it’s another.  
  • Circumstances and situations.  You can’t control it…..
  • I tell my son, the only thing you can control is yourself, your response.
  • Illustration: our yard has one small tree in the back.  One of our goals. No leaves.  Well, last year 1 neighbor was blowing his leaves in my yard.  We almost got in a fight.  This year, the wind brought all the leaves from across the street into my yard.  I was complaining about it.  My son called out the little old lady across the street.  I didn’t care about her leaves.  We raked up this massive pile, me and my 5 year old and he spent 30 minutes diving in a massive pile of leaves.  I wouldn’t trade that afternoon for anything.  The time, the joy on his face.  
  • I didn’t realize I had a gift right in front of me.
  • It hit me.  I could be angry frustrated or bitter.  Or I can find what’s good.  We can take difficult situations and turn then into blessings!


Fomaha - 3211 posts

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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