Answer to Equation: Slow-reps+Partner+Bricks = Good form+Accountability
I was inspired by Hardcode the last 2 Tuesday’s on slower reps & keeping good form through exercises. Also inspired by Turnpike to use some bricks for some brick boxing and SSH! Less weight=more reps or slow reps. And brick boxing means some Jim Braddock’s!
Warm Up: Each PAX gets 2 small bricks…
-Low Plank…5 Core Principals & Verse
-“If you reject discipline, you only harm yourself; but if you listen to correction, you grow in understanding.” – Proverbs 15:32
-Michael BrickPhelps (x10 IC)
-Wonder Brick Bra (x10 IC)
-SSHB’s (SSH w/ Bricks) (x10 IC)
-10 Penalty Burpees
The Thang:
“Walk with the wise & become wise; associate with fools & get in trouble.” – Proverbs 13:24
-Walk & Rifle Carry bricks to the pavilion
-Put bricks down…Line up…
-Indian Run to far stop sign, and back to pavilion…I called an audible on this one, just to make Caterpillar happy!
“As iron sharpens iron, so a friend sharpens a friend.” – Proverbs 27:17
“Share each other’s burdens, & in this way obey the law of Christ.” – Galations 6:2
Partner Up – Accountability Partner: Help each other keep good form, stay together.
PAX 1: Low, slow Merkins w/ 2 bricks on back
PAX 2: Holding 2 bricks, low, slow squats
(Q calls 8 Count reps…down on 1-4, up 5-8) (x10 slow 8 count cadence)
Switch & Repeat…
-Jim Braddock w/ Bricks (x10 IC)
PAX 1: Low Plank w/ bricks on back…hold feet of your partner.
PAX 2: WWIII w/ Bricks (x15 OYO)
Switch & Repeat…
-Jim Braddock w/ Bricks (x10 IC)
PAX 1: Table Top Bear Crawl w/ 2 bricks on back
PAX 2: Lunge Walk w/ Bricks next to your partner. Move with your partner
(Half the length of pavilion out…Switch places, go half length of pavilion back)
-Jim Braddock w/ Bricks (x10 IC)
“For the word of God is alive & powerful. It is sharper than the sharpest two-edged sword, cutting between soul & spirit, between joint & marrow. It exposes our innermost thoughts & desires. Nothing in all creation is hidden from God. Everything is naked & exposed before his eyes, & he is the one to whom we are accountable.” – Hebrews 4:12-13
-Brick-ees (Burpee w/ bricks) (x10 OYO)
-Over Head Press w/ bricks (x15 IC)
-Gas Pumpers (Hold 1 brick between feet) (x20 IC)
-Jim Braddock w/ Bricks (x10 IC)
Mary
-Gas Pumpers (Hold 1 brick between feet) (x10 IC)
-Overhead Press w/ bricks (x10 IC)
-Jim Braddock w/ Bricks (x10 IC)
-Mosey back to flag…
-10 more penalty burpees
COT
-Prayers & praises for Firewall…successful surgery, and hopeful to be up and walking today
-Praises for Talc’s son, Seth getting through Air Force boot camp. Prayers for him going through very intense few weeks of training to be a PJ. If you don’t know what a PJ is…look them up. Thankful to have such amazing people in our armed forces!
-Prayers for PAX that are injured and/or sick
-Swanson and his M and family
-Praises for all of the PAX of this awesome group!
“Yes, each of us will give a personal account to God.” – Romans 14:12
As much as it stinks that we had 2 PAX that were just a little late this morning…it fit right in with the theme I was going for this morning. Accountability. When one of us falls or fails, we as a group take on that burden as well. When one PAX is late, we all do burpees! We share each other’s burdens, and we hold each other accountable. With this workout, we were accountable to ourselves to put in the effort and work, and to keep good form, but we also had a partner to encourage us and keep us accountable for keeping count and good form. Having bricks on our back also helped us hold good form! Not just during workouts, but in life, with our family & work, we need to be accountable to God, but also ourselves. But we need to be surrounded by people who love us enough to hold us & keep us accountable. After I got home, I sat down with my bible, and my scripture reading for today was Matthew 23, which is Jesus calling out the religious leaders, calling them “blind fools” and “vipers”. Holding them accountable. Then my wife unloaded some frustrations she was having with some coworkers and work. We live in a culture of zero-accountability. All around us, we see it constantly. If we don’t hold ourselves accountable, when the time comes where we’re called out by someone else, and held accountable, we see that as that other person being mean, or rude. When really, we should hold ourselves to a certain level of accountability, and take others corrections with humility and grace. I love being a part of F3, and I love you guys. As foolish as we call can be sometimes, I don’t see any of you as fools. You become like those you surround yourself with, and I’m so thankful to be surrounded by all you HIM! You guys are absolutely the variable that makes that equation work!
(hey, it wouldn’t be a Bunyan backblast if it wasn’t a long one, right!? 🤪)
Great work you guys!
~Bunyan out!