Pre-runners: Farva, Zorro, GirlDad, BabyShark, KOA, Chernobyl, Black Tuesday

PAX: (13) Squeaky Clean, Rooney, Gipper, Mortar, Feeny, Farva, GirlDad, BabyShark, KOA, Chernobyl, Black Tuesday, Swiper,

QIC: Knobs

Weather: Clear sky, 29°F, Feels like 24°F, Humidity 65%, Wind 5mph from NW

Warm A Rama: At 5:03, YHC led the PAX to an open field. We spent 13 min going through all the exercises below.

• Side Straddle Hop 25

• Tappy Taps 10 IC

• Big Ones 10 IC

• Albatross Bat Wings (fwd, backward, seal claps, overhead) & Cherry Pickers 20 IC w/ Johnny Dramas

• Chillcutt Peter Parkers 10 IC

• Plank Jacks 10 IC

• Head & Shoulders Challenge: PAX Lineup facing each other with a cone between them. The Q sings the nursery rhyme ‘Head Shoulders Knees & Toes’ while the PAX Al Gore while doing the motions of the song. Once the Q says ‘Cone’ in the song, the PAX try to grab a cone from their opponent. The losing PAX member has to do the assigned exercises. Today we did: Ranger Merkins 20, Air Squats 20, VW’s 15, Murder Merkins 20 & Hand Release Burpees 5. Mumblechatter was high and it got very competitive during this fun challenge. My singing voice could use some work! Aye!

Pre-Thang: At 6:15, we moseyed over to the soccer field. Before we started I divided them PAX into 4 groups and explained the 5 stations. We started the exercises at 6:18. In their small groups the PAX did all exercises on the card, then moved to the next station. They especially hated Station #5 Killer Bees!

#1 Shoulders:

• Carolina Dry Docks 15

• Alt Shoulder Taps 15 IC

• Dive Bombers 15

#2 Legs:

• Apollo Ohno 15 IC

• Squat Jumps 15

• Alt Lunges 15 IC

#3 Abs:

• LBC 15 IC

• Big Boys 15 IC

• Freddy Mercury 15 IC

#4 Chest:

• Merkins 20

• Werkins 15

• SphinxMerkins 15

#5 Killer B’s:

• Burpees 5

• Broad Jump 5

• Bear Crawl to middle cone

• Repeat till get to next station

The Thang: At 5:28, the PAX moseyed to the Football Field so we could really get our heart rates up! YHC instructed the PAX to stay in their small groups and explained what we would be doing.

• 1st & 10: Field Marked in 10 yard increments: 1 Burpee at 10, then sprint rest to 100 yard. Recover jog to 20 yard line. 2 Burpees then sprint 90 yards. Repeat to 10 burpee’s or Omaha.

• The PAX buzzed through this beatdown so we did the full 100 yard sprint with 5 burpee’s and then repeated back 100 yards and 5 more Burpee’s.

Omaha was called at 6:48. I had the PAX get into groups for a chain run back to the shovel flags. The PAX were pretty gassed so we kept the pace slower but the mumblechatter was highly encouraging!

Mary: Started Mary at 6:54

• Gas Pumpers 20 IC

• Heel Touches 15 IC

• Sarpy Slammers IC Rancid Style for a total of 13!


Prayers for High Life’s family and for those students and administrators celebrating prom safely today.


• 4 Year Convergence April 23rd

• Blood Drive April 29th

• Q Source to follow at HyVee


com·mit·ment. kəˈmitmənt. noun. 1. 1.
the state or quality of being dedicated to a cause, activity, etc.

Are you ready to make a commitment to yourself?

We make commitments everyday.

Sometimes it seems easier to keep our commitments to others. It’s probably because we don’t want to let them down or have them think poorly of us. If we didn’t come through, we’d probably feel a bit guilty, too.

What about making commitments to yourself? What goals are you going to commit to?

Making a commitment to achieve a goal, big or small, is the same as making a commitment to someone else. It’s an agreement you make with yourself. But now, there’s no one to disappoint but yourself.

To what are you going to commit yourself?

Staying committed to achieving your goals, especially in the face of adversity, can be difficult. It’s sometimes easier to just let ourselves down. There’s a sense of obligation when we make a commitment to someone else. We should have that same sense of obligation to ourselves.

Making a commitment to achieving a goal may mean giving up something else. Maybe you don’t go out with your friends as often or spend as much time with your family as you’d like. Or you don’t join all the clubs you’re interested in, or play on a sports team. That’s just the way it is.

No excuses. Excuses are giving up before you even begin. Keep your goals in sight and commit to them—and to yourself—no matter what.

What are you committed to?

My Commitment to Myself

Put your goals on paper. Here’s an example. It’s up to you to commit to it!

Today, [DATE], I am making a commitment to myself to [GOAL]. I will stay focused and everyday I will do something, big or small, to help me achieve my goal. I will continue even when it seems like it won’t happen or others say I can’t. I will not give up.

My goal is to [GOAL] and I am committed to achieving it!

Fomaha - 2909 posts

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


Leave a Reply