SATURDAY SLEIGH-RIDES (GIDDY-UP!):
AO: Olympus
QIC: El Nino & Derecho
THE PAX: Hightower, Pop Fly, YNAB, Roddick, Derecho, Nano, Jag, Pele, Banner, Honey Badger, Welcome FNG (Ash)
THE WARM UP:
SSH, Imperial Walkers, WMH, Arm Circles, Down-dog, Cobra, mosied in circle – shuffled right, shuffled left, high-knees
THE 2.0s THANG 1:
4 x 2.0s led by Derecho completed 4 rounds of coned shuttle runs, burpees, Merkins, mini hurdles, ladder foot work, bear crawls, sprints, and air squats
THE PAX THANG 1:
PAX completed 2 rounds of 4 stations:
Station 1 (TIMER): 30 yard sled pull (87lbs empty), + teammates weight on sled, (switch); teammate pulls back.
All other stations, teammates switch at sled pull halfway point.
Station 2: Tire flip (step/jump over tire), flip back, repeat // teammate performed 8-ct Perfect Merkin Burpees
Station 3: Sledge Hamer swings on tire // teammate performed deep sumo squats with wooden pole extended overhead.
Station 4: Weighted Step-ups on bench w/35lb dumbbells // teammate performed snatches, w/30lb dumbbell (alternating arms)
In between every rotation, before moving to next station, PAX actively recovered by completing variations of bear crawls, crocodile crawls, inchworms, and sprints, between 20-30 yards.
THANG 2:
F3 style Ultimate Frisbee, sponsored by burpees, air-squats, merkins, and mountain-climbers.
CIRCLE OF TRUST: Invest deliberately in your roots and the roots of those around you. Where, when, and who you invest your time and energy in matters! The invisible strength, hidden underneath the ground that supports PAX through difficult times are grown in the dark, through hard work, over long periods of time. Grow your roots wisely and grow them deep, and you will survive any climate, and any storm!
Jeremiah 17:7-8 “Blessed is the man who trusts in the Lord, whose trust in the Lord. He is like a tree planted by water, that sends out its roots by the stream, and does not fear when the heat comes, for its leaves remain green, and it not anxious in the year of the drought, for it does not cease to bear fruit”
F3 The Capital 