Q: Geppetto

French Lick
One Hit
Tater Salad
Fun Run


Welcome and disclaimer given: I am a volunteer and this is voluntary. Modify up or down as you need.

Asked for the creedo and it was so given: “Leave no man behind, Leave no man where you found him.”
Theme for the day: We need other men around us to pick up the six, we just have to be willing to ask!


Bear Hug: 10 IC
Downward Dog: 10 IC
Monkey Humpers: 10 IC
Reverse Arm Circles: 10 IC


(So good you’ll want smore!)
Overhead press
(Each exercise done to a different song)

YHC also added a special guest in the middle of the circle: The Ebenezer(40lb sandbag) The Ebenezer had to be held overhead at all times until Mary by PAX, the only way a PAX could pass it off was by saying “I NEED HELP” we struggle as men to ask to help, those 3 words are hard to udder, so we got some practice this morning putting down our pride and asking for help.

Songs with que words in ():
Roxanne-Sting and the Police (Roxanne) Merkins-Ice Blocks for hands increase difficulty
Jingle Bell Rock- Hall and Oats (Jingle) Overhead Press
Rockafeller Skank-Fatboy Slim (Funk)-Rows- We push a lot so this worked the pull!
All about that Bass-Meghan Trainor (Bass & Booty!) Squats
Tubthumping- Chumbawamba (down and up)-Merkins
Funky Town- Lipps Inc (Funky Town)-Overhead press
Flower- Moby (Bring Sally Up, Bring Sally Down) Rows

Special Treat to finish!
TURN DOWN FOR WHAT- DJ Snake & Lil John- (turn down for what) MAN MAKERS!

The Ebenezer was held and passed off by all through out and never hit the ground till Mary.


Knalp(back plank) with ruck on… or in your lap… 25 IC
Plank with Ruck 25 IC
Ruck Flutter Kicks 25 IC

YHC Shared some words of encourage:
First about The Ebenezer: From 1 Samuel 7 translates to “rock of help” We men need each other and must being willing to ask for help. We need other men in our lives for that to happen. YHC then shared several verses to encourage each man to seek out deeper relationships with other men starting in the COT: Ecclesiastes 4:9-10, Proverbs 18:24, Proverbs 27:5-6, Proverbs 27:17, John 15:13- “Greater love has no one than this, that someone lay down his life for his friends.”

Thankful for you HIM and the motivation and encouragement you give me daily!

Count-O-Rama, Name-O-Rama.
Announcements –

New AO!!! THE POUND- every Monday and Thursday starting January 2nd at the Monroe Co Rec Dept- Site Q: DUKE!

Polar Plunge Next Monday at Red Dawn at 5, beatdown at 5:15, 4 mile ruck to follow! Get that Patch!
Prayer/Praise –

SEC- this season of life has lots of trials and hardships, M-missed a step and twisted ankle, Nephew having corrective eye surgery