A few weeks ago when I was Q at Ethanol, I completely forgot during the workout we had started at 5:30. At 6:20 we were still finishing up 11s at Hingis Kahn hill. Everyone got 15 minutes of unexpected EC. This morning I wanted to make sure I delivered the pain within the allotted hour. Successful! I can’t speak for the PAX, but I was worn out. Here’s what went down.
Warm Up Jog
Circle Up in back parking lot near track
COP
SSH x 20
Good Mornings x 20
Windmills x 20
Fazio Arm Circles x 15 forwards and backwards
Merkins x 20
Mountain climbers x 15
Passed Out Hammers – Everyone got a tire off the trailer
Jog to track with toys
First Set
360 Right x 20 (hold hammer out front with weight on top – pendulum swing hammer around back)
4&8 Lunges Right x 20 (hammer left shoulder)
360 Left x 20
4&8 Lunges Left x 20 (hammer right shoulder)
360 Right X 10
4&8 Lunges Right x 10 (hammer left shoulder)
360 Left x 10
4&8 Lunges Left x 10 (hammer right shoulder)
Run Around Track with hammer – Canoe paddle with hammer on straightaways – hold hammer straight out front on turns
Second Set
Barbarian Squat x 20
Grave diggers Right x 20
Joust Right x 20
Twisted sword draw left to right x 20
Barbarian Squat x 20
Grave diggers Left x 20
Joust Left x 20
Twisted sword draw right to left x 20
Run Around Track – Same gig as above
Third Set
Split Jumps Right with hammer x 20 (hammer on back)
Reverse Lunge Right x 20 (hold hammer out on lunge – bring in when up -weight on top)
Tire Slams Right x 10 OYO
Tire Slams Left x 10 OYO
Tire Curls with hammer x 20
Split Jumps Left with hammer x 20
Reverse Lunge Left x 20
Tire Press x 20
Run Around Track – No hammer
Fourth Set
Tire Burpee Press x 10 OYO
Tire Slam Ladder
2 Slams Right
2 Thrusters
4 Slams Right
4 Thrusters
6 Slams Right
6 Thrusters
8 Slams Right
8 Thrusters
5 Slams Right 5 Slams Left
10 Thrusters
Bring it back down
Mary
American Hammer with hammer x 25
Dying Cockroach with hammer – weight on right x 20
Low Slow Flutter x 20
Dying Cockroach with hammer – weight on left x 20
American Hammer with hammer x 10
Announcements
Labor Day Convergence – Zero Hour, Gideon, Agoge, Carroll Middle School – all at 7am
9/11 Stair Climb – Crabtree Valley Mall – 5:15am meet time – no other Triangle workouts
Prayer Requests
Geddy asked to pray for 3 victims recovering from a possible terrorist attack on a train in France – 3 US servicemen overpowered the man who was about to shoot an automatic weapon at the passengers. At least one of the victims was one of the servicemen. Two are in critical condition
YHC asked to continue to pray for my mom who has late stage Alzheimers and my 83 year old dad who is caring for her. He is struggling with making the decision to move her to the facility on site. Prayers for wisdom.
Ernie took us out with a great prayer.
Thanks for allowing me to lead. It was a pleasure on a perfect Saturday morning. Have a great weekend!
