Nice to see 7 strong PAX out early on this (warm, humid) Monday morning following the Holiday weekend. We’re fortunate that Williams Park, Lead Mine Elementary and the surrounding area has a lot to work with, as most of the soccer field is currently roped off to allow the new sod to take (hopefully that will fare better than last time). No FNGs, so a very brief disclaimer given and on to the …
Warm-up (throughout this BB, all numbers are 4-counts and to the best of YHC’s recollection)
Jog over to the basketball court, with a little high knees and buttkickers along the way, then circle up for:
- SSH x 25
- Good mornings x 15
- Mountain Climbers x 20
- Imperial Walkers x 15
The Thang
Plank-walk up the railing along the sidewalk, then around to the bottom and plank-walk up again moving the opposite direction. Plank-hold while everyone finishes, then head around to the far side of the school.
Partner up, size doesn’t matter
- Partner #1 runs across to bottom of hill, bear crawls up hill, crab walks back down the hill, and then runs back to the side of the school while partner #2 does People’s Chair, then switch
- Partner #1 does same trip to/up/down/back from hill while partner #2 does Balls to the Wall, then switch
- Partner #1 does same trip to/up/down/back from hill while partner #2 does Ski Abs, then switch
Then we jogged across the front of the school and down the sidewalk to grab a rock and proceed to the tennis courts …
Round 1:
Triceps extensions x 20
Curls x 20
Shoulder press x 20
Bent-over rows x 25
Place rock along the fence and line up on the sideline. Karaoke (facing Lynn Road) across both tennis courts and back. Start lined up on the sideline again, then run backward to far end of first court, run forward back to starting sideline, run backward across both courts and then run forward back to starting line.
Round 2:
Triceps extensions x 15
Curls x 15
Shoulder press x 15
Bent-over rows x 20
Place rock along the fence and line up on the sideline. Karaoke (facing away from Lynn Road) across both tennis courts and back. Then run backward to far end of first court, run forward back to starting sideline, run backward across both courts and then run forward back to starting line.
Round 3:
Triceps extensions x 15
Curls x 15
Shoulder press x 15
Bent-over rows x 20
Deposit rocks, do an indian run for a little over a lap around the big track and head to the picnic shelter for …
Mary
- Erkins x 10
- Dips x 10
- Alternating left/right step-ups x 20
- LBCs x 35
- Derkins x 10
- Dips x 10
- Alternative left/right step-ups x 20
- 5 burpees OYO
COT
- Name-o-rama
- Announcements:
Upcoming Q schedule for Crucible is pretty wide open — all PAX are encouraged to sign up to lead a workout over the next couple of months, and if you’re new to that and want a co-Q just let us know (this is a great AO that can support a wide variety of workouts)
- Prayer Requests:
Cherie Berry and Pothole’s families, as they each deal with aging in-law health issues
Kiper and his loved ones (sorry Kiper, as I’m blanking on the specifics at this minute, but please share details as you wish in the comments)
Thanks to Cherie Berry for taking us out with some strong words, including thanks and appreciation for our great country whose birthday we celebrated this weekend.
As we walked back into the parking lot, we checked out the “boat for sale” that’s been sitting there on a trailer for at least a week now. Since it “does not run” (didn’t really need the sign to tell us that, as the throttle is completely detached and sitting on the floor) and they left the key in it, pretty sure the owner will be happy for anyone to just take this old clunker at this point. If it’s still there next week, we’re thinking maybe all the PAX will tow/push the old thing up Rangecrest.
Great work today, men! Thank you for the opportunity to lead.
