It was a cold and windy morning at the APEX. Temperature said 29 degrees but the wind chill put it in the teens.

I want to thank everyone that made it out to celebrate my milestone 70th Birthday Beatdown. I felt very honored by the remarkable attendance in the gloom.

Warmorama:

Mosey around the parking lot with some Bernie Sanders, Side Straddles, high knees, and butt kickers to circle up in front of Etowah High School out of the wind.

Welcome – Recognized new comers to Apex and  Canoe  as the other 70 year old plus Pax there. Found out after the beat down he turns 71 on January 16th which is tomorrow. Happy Birthday to Canoe! As the honorable man he is he kept that to himself out of respect for me. Revere (triple respect) for sure!  WISH HIM A HAPPY BIRTHDAY TOMORROW!!!

Went through the 5 Core Principles, Mission Statement (each worth 5 -six count burpees), and the creed.

The Thang:

Mosey to the football field to circle up in the middle. Exercises began:

15 – Merkins (8 count)

20 – Big Boy Sit-ups (8 count)

15 – Diamond Merkins (8 count) Led by Exile.

15 – Frozen Freddy Mercury’s (Brad Pitt Count)

15 – Wide Merkins (8 count) Led by Jack Bauer

15 – Box Cutters (Slow 4 count)

Mosey to the 10 yard line for some pulsing lung work:

20 – Pulsing lunges (4 count) to mid field.

Mosey to the bleachers for some Dips, Step-up k

Knee Raises, and Calf Raises:

15 – Dips (8 count)

20 – Right leg step up knee raises (4 count)

15 – Dips (4 count – 3 down, 1 up)

20 Left leg step up knee raises (4 count)

15 – Dips (4 count – 1 down, 3 up)

25 right leg calf raises

25 left leg calf raises

20 both leg calf raises

Mosey to the Football field again for some push pace 80 yard runs.

4 – 80 yard runs at push pace to get heart rate up with SSH for the six.

Mosey to the High School Gate to the parking lot for some Mary:

Rancid style American Hammers to complete the workout.

COT:

My message today was thinking about the Holy Spirit as a person. The Bible says you can grieve the spirit. Knowing that the spirit is with you always and is a person makes you stop and consider your actions a little more carefully especially when you think you are alone. I certainly find I’m less likely to do something that would grieve the spirit by thinking in this way.

Announcements:

Jan 16th – Canoe’s Birthday!!

Jan 16th – 1rst F breakfast Friday at the Slab (5 a.m. Beatdown) HC in SLACK

Jan 17th – Ton Trot – at Hobgood Park (check Slack)

Jan 31 – Woodstock Rucks 575

February – Farmapalooza, Guns & Hoses 5K, ETC…

 

Mole Skin:

Again I was so impressed that 40 guys showed up for this milestone workout under these miserable conditions. It’s humbling! Thanks for all the birthday wishes. SYITG