Pax: Dilly Dilly, Foosball, Funyuns, Tortoise, Savannah (Welcome)
QIC: Tiny Dentist
Honoring: Apollo 11
Warmup:
Shoulder stretches, good mornings, upper back stretches, 50 SSH
Stations:
Pax split up in to two teams of 3 (teams of 3 in honor of the 3-man Apollo crews)
One PAX of each team would ruck run a 400 while the other two team members of each team would complete different exercises for a round as follows (teams would rotate to a different exercise with the completion of each ruck run until all team members completed a round of each exercise):
Round 1:
Team One: tire flips, 40 yard bear crawl
Team Two: pull-ups, battle rope (alternating single-arm reps); PAX would alternate back and forth when 20 reps on the battle rope were achieved
Round Two:
Team One switched stations with Team 2 and rinsed and repeated
Round 3:
Team One: Man Makers with dumb bells and WW1’s
Team Two: Power cleans to squat to shoulder press w/ 60 lb bag and Ruck lunges
Round 4
Team One switched stations with Team 2 and rinsed and repeated
Soundtrack for evolution (select music released in 1969):
Spirit in the Sky – Norman Greenbaum, Honky Tonk Women – Rolling Stones, Dazed and Confused – Led Zeppelin, Voodoo Child (Slight Return) – Jimi Hendrix, Green River – CCR, Feelin Alright – Joe Cocker, Only the Strong Survive – Elvis Presley, Space Captain – Joe Cocker, Good Times Bad Times – Led Zeppelin, Foxy Lady – Jimi Hendrix, I Can’t Get Next to You – The Temptations
Ruck up and sand bag up, mosey to the creek
In honor of 7/20/1969 – date of moon landing:
7 ruck burpees, 20 ruck pushups, 69 flutter kicks
Ruck up for run through the back running path
– Equipment : 2 60lb bags, one 40lb (ish) bag/purse, rucks for each PAX
– Formation: Two three-man columns with sandbag carriers in the front
– Workout format: initially 1 min walk, 1:30 run, but Funyuns nutchecked me and changed it to 30 secs off and 1:30 on. After each run, bags would rotate clockwise.
– for 3 of the first 4 rounds, we stopped for workouts as follows:
1. 11 WW1’s, 11 ruck squats
2. 2 min overhead ruck hold
3. 2 mi overhead ruck hold
Thereafter, we went 30 sec off and 1:30 on until 5:59
10 Toes to Bar to finish
Prayers: Boonesfarm, Spiccoli, Penny’s Loafer’s wife and all our M’s with health issues
Announcements: Nightpath = July 26th, F3 Nashville’s 5-year Anniversary on Sept 14th
PAX were reminded that we chose to go to the moon because it was hard, not easy. Likewise, we should not be afraid to undertake the meaningful, hard tasks in life…because there is no growth inside of the comfort zone. Regarding our Christian life, remember that God calls us to take up our cross daily, and that redemption and heavenly rewards stem from our earthly sufferings in furtherance of the Kingdom.
Welcome, Savannah, who showed out like a Standard regular!
It was an absolute honor to lead the men who have inspired me out of my comfort zone and enhanced my character and fitness over the last 6 months. I tell everyone that posting at the Standard is a non-negotiable, that it’s my weekly rite of passage. There’s just something about surviving a Standard workout that is uniquely fulfilling and sustaining. I’m truly a better man and Christian from spending my Thursdays with you. Here’s to many more.
Tiny Dentist out.