Was it the rain? Was it NC State playing and winning late? Were our brothers working out somewhere else more conducive to the elements of the day? Those were the questions as our strong Pax of 4 headed to the Lady of Lourdes lighted covered new parking deck. (Remembered Box Jump’s Q a few weeks when it was nasty) We were wet but not from the rain.
The Thang:
Warm Up:
SSH X 20, Good Morning X 10, Sir Fazio Arm Circles X 10 – Reverse X10, Wind Mills X 15
Work Out
The Clock – Go to a parking bumper and starting at 12:00 do 6 urkins, rotate to 3:00 left hand and left toe on bumper and do 6 merkins, rotate to 6:00 and do 6 durkins, rotate to 9:00 and right hand and right toe on bumper do 6 merkins. Each set of 6 is done in cadence. 6 x 4 = 24 hours in the day
Suicide Burpees 1,2,3,4 – Starting line 1 Burpee, Run to first pole 2 burpees, Run to second pole 3 burpees, run to third pole 4 burpees sprint back to starting line and plank hold to low plank hold.
Suicide Sumo Jump Squats 1,2,3,4 – Same as above only Sumo Squats – Plank Hold when done.
BTTW – 10 count by each PAX
Bear Crawl to first pole, Crab Walk to second pole, Bear Crawl to third pole sprint back – Squat Hold
The squat hold brought back the Q’s younger days of wrestling so while in the position of the squat hold he told an abridged version of the Dan Gable story, the best wrestler ever, as part of the half time entertainment. http://dangable.com/
Back for another round of The Clock!
Suicide Burpees 1,2,3,4
Karaoke down to the end of the parking deck and back
Suicide Prisoner Squats 1,2,3,4
Another round of The Clock
Partner LBC to 200 – While partner one does LBC, partner 2 runs to the end of the parking deck and back, flapjack until your team has done 200.
Sprint to the end of the parking deck and back
Jack Webb
Mary – Homer to Marge X 20, WWII Sit ups X 10, American Hammer X 20
Announcements – Q apologized for the Big 12 wrecking the brackets of most everyone who follows the tournament as he is an alumni of Iowa State. 15th Annual Second Empire 5K is on Sunday April 26th at Trinity Academy of Raleigh, it will be a family event for runners, walkers and kids of all ages. There is a mile fun run and kids dash. All proceeds benefit Trinity Academy of Raleigh.
The Q shared a recent devotion from Tony Dungy, a Christian ex-NFL football coach. Mr. Dungy based his devotion around 1 Corinthians 16:13 “Be watchful, stand firm in faith, act like men, be strong.” EVS He spoke about the art of taking a “charge” in basketball. I have been a fan of the sport all my life and especially since moving to ACC Country, really appreciate the College game. Seen many charges but Mr. Dungy’s explanation of the art of taking a charge made me think. Getting set and not moving knowing that you are going to be hit by another body that is moving at a high rate of speed. Doing this without flinching, moving or getting hurt is a learned skill. We all have memories of players who performed this art so well. My mind goes to Shayne Battier of Duke back in the day.
Elsinore took us out in strong prayer, thank you. It was an honor to lead these 3 champions on the first day of Spring. With 4 the PAX was able to do more exercises in the time frame….I will sleep good tonight. Those that posted else where – good job. Those that stayed in the fartsack – you missed the opportunity to sharpen yourself.
