I stole the Copperhead Road workout from Fault for Dawn Patrol – I brought to Crucible for the first time. As I was explaining the exercises, Cinderella sang them in a “12 days of Christmas” rendition – so it became the “Six Days of Crucible”, with a little extra thrown in. 13 PAX showed up, and with no FNGs, we headed out..
Warm Up
Run through parking lot, stopping at 6 orange cones as we go for SSH, Good Mornings, Fazio Arm Circles, Imperial Walkers, Windmills and 5 burpees oyo.
The Thang
From home base in parking lot, run to first cone for Burpees (x5), head back home.
Run to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home.
Run to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home, plank hold while everyone finishes.
Run to fourth cone for Curb Derkins (x20), back to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home, plank hold while everyone finishes.
Run to fifth cone for Prisoner Squats (x25), back to fourth cone for Curb Derkins (x20), back to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home, plank hold while everyone finishes.
Run to sixth cone for Plank Jacks (x30), back to fifth cone for Prisoner Squats (x25), back to fourth cone for Curb Derkins (x20), back to third cone for Star Jumps (x15), back to second cone for Merkins (x10), back to first cone for Burpees (x5), back to home, squat hold while everyone finishes.
Mosey to rock pile, pick a rock, line up on the fence, and count off into 2 groups.
Group 1 does AMRAP Peoples Chair holding rock, Group 2 bear crawls to volleyball pit and sprints back. Flapjack.
Group 1 does AMRAP rock curls, Group 2 bear crawls to volleyball pit and sprints back. Flapjack.
Group 1 does AMRAP squat press with rock, Group 2 bear crawls to volleyball pit and sprints back. Flapjack.
Everyone for Peoples Chair (10 count down the line)
Group 1 does AMRAP Bent over rows, Group 2 bear crawls to volleyball pit and sprints back.Flapjack.
Group 1 does AMRAP tricep extensions, Group 2 bear crawls to volleyball pit and sprints back.Flapjack.
Everyone on fence for BTTW. Hold it as long as you can, when you drop start running to the volleyball pit and back until last PAX drops.
Circle up for Rock LBC x15, Rock Dying cockroach x15, Rock Hammers x25. Put rock back, mosey back to parking lot.
Circle up for 20 box cutters, then the protractor around the circle.
Announcements
Sign up for Healing Transitions dinner on 5/17
Cornhole Tourney (5/22)? at Trophy Brewery to benefit Haven House
Forum continues every Monday at noon – Panera Bread across from Forum office park
Prayer Requests
Two shared inspirations from their respective sermons yesterday, and I’ll do my best to summarize. First, when Jesus ascended – it created an everlasting pathway from us to God and from God to us – take comfort in that pathway. Second, the “state of affairs” in our state. It’s ok to disagree on issues, to have discord, but it’s not ok to continue the disrespect of others that don’t hold the same opinion. As leaders, it’s up to us to model the better way.
Peace Pipe took us out strong
Moleskine
A true honor to lead, as always. #ISI
