“Fear of the Lord is the foundation of true knowledge, but fools despise wisdom and discipline.” Proverbs 1:7

5 PAX showed up at The Den this morning to build a foundation and prove they're not fools! (We got paid too…We found a dollar while doing our Indian Run!)

-3 PAX logged 4.12 miles on their ruck this morning! (Cholula, Lox, & Double Mint – w/ Dodger the dog)

Warm Up:

5 Core Principals

Arm Circles (x10 IC), Circle Arms (x10 IC) (20 Arm Circle exercises – Proverbs is 20th book of the Bible)

Michael Phelps (x7 IC)

Windmills (x7 IC)

The Thang:

Mosey w/ block to 1st base line, drop block. Mosey to Inner Den (Playground)

Proverbs 20th book of the Bible: LBC (x20 IC – Up on 1, hold on 2, down on 3 – some fast, some slow)

Chapter 1/January: Roll over, hold 1 plank (approx. 23 seconds for 2023)

Verse 7, Jan. 7th: Pull-Up Jungle Boi-Squats (x7 OYO)

Indian Run around baseball field until back to blocks

Line up…along 1st base, facing 2nd base.

1 PAX Arm Curl Mosey with block to second base, and places block in wall, & sprint back. Rest of PAX do exercises until PAX is back to 1st base:

1.) Hydraulics (Up & Down Planks) (OYO)

2.) Side Straddle Hop (IC)

3.) WWII (IC) (Up on 1, hold on 2, down on 3)

4.) Jungle Boi Squats (IC)

5.) Mountain Climbers (IC)

Set 1: 1 Foundation Wall – 7 Exercises

*Count off by 2’s. Sprint to block wall…1’s on far side, 2’s on other side*

1.) 1’s – Irkins on high block (x7 IC), 2’s – Dirkins on low blocks (x7 IC)

2.) 1’s – Dirkins on low block (x7 IC), 2’s – Irkins on high block (x7 IC)

3.) American Hammer w/ block (x7 IC)

4.) Blockees (x7 OYO)

5.) WWII w/ block (x7 IC) (Up on 1, hold on 2, down on 3)

6.) Overhead Press (Laying on ground) (x7 IC)

7.) Lunge w/ block back to 1stBase Line (Re-Build Wall along 1st Base Line)

Set 2: 1 Foundation Wall – 7 Exercises

1.) In high plank position, walk on hands to next block, continue until reach to end of wall, Bear Crawl to start of wall, and run through again and again and again…(1’s start with hands on low blocks, 2’s on higher block)

2.) GRR’s – Grip, Rip, & Roll (1 Count, American Hammer w/ block, 2 Count, Roll up on block & do Irkin, 3 Count, roll onto six w/ block & do 1 overhead press) (x7 IC)

3.) Block Squats (x7 IC)

4.) Flutter Kicks w/ Overhead Block Press (x7 IC)

5.) Windshield Wipers (x7 IC)

6.) CPR (1. block Curl, 2. overhead Press, 3. triceps extension-Raise) (x7 IC)

7.) Block Brigade back to 2nd Base Line – Line up shoulder to shoulder, w/ block at your feet. Last PAX in line does squat & picks up block, hands off to next PAX, runs to start of line to catch block. Next PAX in line, after passing on first block, squats and picks up his block, passes it to next PAX, and runs to end of line. Continue until reach 2ndBase Line)

Set 3: 1 Foundation Wall – 7 Exercises

1.) 1’s – Dips on high block (x7 IC), 2’s – Dirkins on low blocks (x7 IC)

2.) 1’s – Dirkins on low block (x7 IC), 2’s – Dips on high block (x7 IC)

3.) Heel Raises w/ block (x7 IC)

4.) Pickle Pointers w/ block on stomach (x7 IC)

5.) Block Rows (x7 IC)

6.) Shuffle Merkins on block (x7 IC) (1, right hand on block. 2, both hands on block. 3, left arm on block)

7.) Murder Bunny back to 1st Base Line

Mosey to parking lot

Mary:

Outlaws (flutter kick position, keep feet together, move in big “O” – x10 IC),

Flutter Kicks (x10 IC)

COT & Coffeeteria

Prayer Requests:

Cholula friend dealing with cancer and another with a brain tumor. Carebear’s neighbor with cancer, and another with an infection around heart. Bunyan’s M, Moose and his M, Big Blue. In general, a lot of sickness/medical problems/cancer in our world. Prayers for healing both physically and emotionally, strength, endurance, and finding purpose through our pain. Thankful for all PAX!

Thanks for coming out this morning and following my lead!

~Bunyan