Crossfit returns to Firehouse

Preamble:

7 HIM defeated the dreaded fart sac and got ready for a Suarez BD, Suarez and Buckeye clown cared, and got there early to start the setup of the Cross fit beatdown to come, Script kiddie was right behind them and helped setup and plant the flag to officially open the gates for all the rest of the HIM, then came Dunshire, Ace and the rest of the PAX.  Suarez did a quick overview of the Crossfit beatdown to come, then let the games begin

Warm-O-Rama:

Moseyed to the spot and Suarez started the warmup
SSH
Weed Picker
Sun gods
Reverse sun gods
Hillbilly

Time to mosey to the starting point and run through the 5 stations Suarez had set up

The Thang:

Thang 1:
Suarez gave another recap of the events to come 4 Stations 5 rounds, then it was time to work on finding the next Matt Fraser in the ranks of these HIM

Station 1:
Set 1 – Tricep Extension
Set 2 – Tricep Extension
Set 3 – Tricep Extension
Set 4 – Laying Tricep Extension
Set 5 –  Laying Tricep Extension

Station 2:
Set 1 – Medicine Ball LBC
Set 2 – Medicine Ball LBC
Set 3 – Medicine Ball LBC
Set 4 – American Hammers with Medicine Ball
Set 5 – American Hammers with Medicine Ball

Station 3:
Set 1 – Diamond Merkins
Set 2 – Diamond Merkins
Set 3 – Diamond Merkins
Set 4 – Spiderman Merkins
Set 5 – Spiderman Merkins

Station 4:
Set 1 – Ropes:Single waves
Set 2 – Ropes:Alternate waves
Set 3 – Ropes:Outside Circles
Set 4 – Ropes:Inside Circles
Set 5 – Ropes:Snake rotation

Thang 2
We jumped rope to Cris Kross- Jump, that worked well together, for sure

On to the round of Mary
Ace called out Mountain Climbers
Dunshire kept the American hammer tradition alive
Lightweight added his favorite leg raises
Script kiddie could not resist the urge to add in some Ranger Merkins to finish it all up

COT:

On to the numbers and nameorama
The 6th man fell to Buckeye to let us know a bit more about him, 4 kiddos, a transplant from Washington state, and enjoys basket ball were a few things he shared, Dunshire asked if there was anything we could pray with Buckeye and he asked for guidance,
Dunshire then shared the Moment of Clarity (MoC)

the reality of the 3 buckets in your life, 1 the things you cannot control, 1 the things you can control and 1 the people/things you can influence and having the wisdom to know which is which and how to handle each was spot on, reminded me of the serenity prayer, below is the full prayer.

God, grant me the serenity
to accept the things I cannot change,
the courage to change the things I can,
and the wisdom to know the difference.
Living one day at a time,
enjoying one moment at a time;
accepting hardship as a pathway to peace;
taking, as Jesus did,
this sinful world as it is,
not as I would have it;
trusting that You will make all things right
if I surrender to Your will;
so that I may be reasonably happy in this life
and supremely happy with You forever in the next.

Amen.

Great job by all the PAX and great MoC to help us  get a bit stronger not just physically but in all areas of our lives, it was then time to gather up all the equipment and get some will deserved caffeination, courtesy of Dunshire one of our Barista bros .

Naked-Man Moleskin:

We hung out a bit and enjoyed the coffee and discussion of old sitcoms and other things, then some of the men had to head to work to start the day feeling better about completing a BD that would make Rich Froning take notice, well maybe not but still great BD, for sure.
Time to end the morning with a few PAX (Script kiddie, Ace Ventura, Lifelock and Lightwieght) picking up a ruck and heading out for a bit more fun, after that it was time to lock the gates of this F3 Firehouse BD and head out to start the day, feelling stronger physically thanks to the beatdown, and also thanks to the great bit o wisdom of Dunshire and the great conversations through out the BD.
Have a great weekend all!!