14 PAX showed up at The Den this morning to help me with a workout dedicated to M, because of her upcoming brain surgery on Tuesday, 1/24/23. We got nice and muddy and wet! Honor your M today by doing your own laundry and not making her wash your muddy F3 clothes!

“The man who finds a wife finds a treasure, and he receives favor from the Lord.” – Proverbs 18:22

Warm Up:

Pledge of Allegiance, 5 Core Principals

-Tie-Fighters (x9 IC Right Leg forward), Tie Fighters (x9 IC Left Leg forward) (x18 Total – Proverbs 18)

My wife’s great-grandparents and grandparents were from Traverse City Michigan, the cherry capital of the world!

-Cherry Pickers (Grass Pickers) (x11 IC)

The Thang:

My M doesn’t go shopping without coupons! One of her favorite exercises was Lunges!

-Lunge w/ coupon to field (approx. 50 yds.), line up in a circle

We call my M “Mama Bear” – And love & marriage is a burning ring of fire!

-Bear Crawl Ring of Fire!

Bear crawl around circle, until Q calls stop. 1 PAX does Tempo-Irkins on coupon and calls cadence (x10 IC), while rest of PAX do WWII’s w/ block (x10 IC)

-Half-way through, change from WWII’s to flutter kicks w/ Overhead Press w/ coupon.

(Repeat until every PAX has done one set of Irkins)

We love our M’s and we love F3:

-Tunnel of Love (repeat until every PAX crawled through twice)

My M and I loved to hike in the mountains in Maine. She also went to WVU, so she’s a Mountaineer!

-From 2nd base line, sprint to & up hill by the road, crawl bear down.

-Nur to 2nd base line

-Hold plank until 6 is in

-Mountain Climbers (x5 IC)

-Sprint back up hill

(Repeat x5) (Celebrating our 5 year anniversary in the hospital 2 days after her surgery)

Sprint back to Coupons.

Some of her other favorite workouts were Burpees and Donkey Kicks:

-Donkey Kick Blockees (x5 OYO)

Sometimes our M doesn’t know where she wants something and has us move it here to there, back to here, back to there. Handling her with patience & grace makes you a man:

-Manmaker Merkin (high plank w/ block to right. Do Merkin, reach under w/ left hand, pull block to left. (x5 IC – 1. Down, 2. Up, 3. Pull)

Sometimes, as men, we say something and feel like we’re digging our own graves. But should be digging a way to get back to our M’s heart.

-Gravediggers (x5 IC)

Indian run around outfield

Mosey to parking lot w/ blocks

Mary:

M’s (flutter kick position, keep feet together, move in big “M” – x11 IC)

Penalty Burpees! (x10)

COT: Praises & Prayer Requests:

Hardcode’s family friend is on the mend, The Juice was in the hospital, but things are “moving” along well, and he was with us this morning! Prayers for Lobstah. Prayers for Moose & his M. Prayers for my M, and her upcoming surgery. Prayers for all PAX that we look to the Lord’s example of humility and strength, and we can take extreme ownership of our lives, humble ourselves, and live a life of being a blessing to our M’s, families, coworkers, friends, and our communities. Prayers for softened hearts for ourselves and our families.

Thanks for following my lead this morning gents, and for being such an amazing support for not only myself, but for my M and our family as well! I really appreciate all of you! Thank you for all of the prayers, and for being a blessing to my M!