It was cold and two guys had shorts on. WOW! Dedication.
No new faces, lets ROLL.
Indian run to upper parking lot.
COP
- Good morning IC x15
- SSH IC x20
- Fazio Arm Circles IC x20
- Over Head “Cadre Phil” Claps IC x20
- Reverse Fazio Arm Circles IC x20
- Mountain Climbers IC x10
Partner up: P1 bear crawls to first median then backwards run to next then bear crawls to the end and backwards run all the way back. P2 is doing rounds of 10x Burpees, 10x Merkins, 10x LBCs. Flapjack (2 Rounds with “worst merkin ever” in between rounds)
- Worst Merkin Ever: 10x Wide Grip Merkins, 10x Merkins, 10x Diamond Merkins = 1
Did 4 rounds of “WME”
In between sets we also did
- 5x Burpees
- 5x Left leg burpees
- 5x Right leg burpees
Sprint to the end and back x3, standard suicides x3.
25x IC SSH, then Sprint
50x IC SSH, then Sprint
Circle up for Mary:
- 20x IC LBCs
- 20x IC WWII Sit-ups
- 20x IC American Hammers
Indian run back to parking lot with PAX sprinting when they pass the fence at the dam.
Line up and plank. PAX planks while one PAX bear crawls to the tree and back. When they get back next PAX goes. Every time a PAX returns we do 1 Merkin. Arms are gone.
That’s all folks!
Announcements:
- Sign up to do the BULL in Durham. Sign-up is on Twitter (look at @F3Riggs for sheet). Lets be supportive of our fellow region.
Prayer Request:
- Popeye’s Grandmother
- YHC knows someone that just lost their 10-11 year old boy to cancer.
Naked Moleskin:
- Good work today guys.
- It was super cold and YHC hates working out in these conditions, however in the gloom is where I find comfort from the stresses of life. It is our way to VENT our anger, confusion, stress, and so much more. Lets remember the PAX beside us might be going through something that we cant imagine going through, but they are out in the gloom getting better.
As always it is a pleasure to get to lead and better myself with the PAX.
