Renewal Monday

AO: The Wood

When: 04/05/2021


Number of Pax: 10

Pax Names: 1040EZ, Binford, Bunny Hill, Cyclone, Dilly Dilly, Fish Sticks, Hanger, Nickelback, Pi 3.14, StormChaser,

Number of FNGS: 0

FNG Names:

QIC: Dilly Dilly

The BackBlast:

Warm O Rama:

  • SSH 21’s (4 count Q calls first 5 reps & last 16 are silent everyone ending at the same time
    • If not 5 penalty burpees…we did them
  • Imperial Walkers (12) IC
  • Grady Corn (12) IC
  • Good Mornings (12) IC
  • Mosey around parking lot


Thang #1:  Four Station Beat Down

  • Every station will consist of 4 exercises. The exercises are TABATA so complete 45 second of each exercise; 15 second rest.
    • Station #1 – Legs (Pavilion)
      • Bobby Hurley’s, Reverse Lunge, Box Jump/Step Up, Wall Sit
    • Station #2 – Arms (warm-a rama); we got this station in twice
      • Shoulder Press, Curls, Chest Press, Bent Over Row
    • Station #3 – Cardio (opposite pavilion)
      • Burpees, SSH, Shuttle Run, Rocky Balboas
    • Station #4 – Core (opposite warm-a-rama)
      • Bridges, Big Boys, Leg Lifts, Plank
    • Run after each station making the full lap back to the next station on the rotation


Mary: Sally

  • Complete these 4 exercises again Tabata style with 1 minute of work & 15 second race
    • Bridges
    • Big Boys
    • Leg Lifts
    • Plank
  • American Hammers (12) IC



  • Many people refer to this as “Renewal Monday”. Christ rose from the tomb yesterday to show us the power of God & cleanse the people of the World.  When he arrived at the temple he found the corrupt money changers & showed his power by flipping tables & declaring his house a house of prayer.  I ask you men what tables are you ready to flip?  What baggage do you still carry that is sitting on your table that needs to be flipped?  What does your next 43 feet look like.  The world does not care about what you did yesterday it cares about what you are going to do tomorrow.  Anybody signed up for GrowRuck?  Anybody signed up for a running or fitness challenge?  Anybody planning on volunteering for a community or charitable event.  Don’t be satisfied men…stay hungry. It is time to not only flip those tables & break them but more importantly build your temples for how you want to be remembered.


  • Lord thank you for this opportunity to be in this moment today with these men. We have felt you call us to this group of men to change our lives.  We feel you calling for us to embrace this change to be better men.  Lord we know more importantly now more than ever in this world today you are calling for us to be your leaders & to be the CHANGE for others.   Watch over us, those that were spoken aloud, & for those that are in our hearts.  In your name we pray.  AMEN