The Crick – Wednesday, August 31st

Motivational Quote:  A river cuts through rock, not because of power, but because of its persistence.

Warm-up Run:  Run around the large loop.  Stop every 100 yards for 10 Merkins, 10 Air Squats, 10 Carolina Dry Docks, 10 plank jacks

Circle up for warm-up exercises: 

  • Good Mornings, SSH, Imperial Walker, Sumo Squats, Windmills, Sir Fozio Arm Circles, with overhead claps

First Event:  Suicides on the Sports Field.    Five cones

  • Run to each cone and back.  Do five Merkins each time you return to the starting line.
  • 2nd Round:  Backwards Run … Three Merkins.
  • 3rd Round:  Karaoke … One Merkin

Second Event:   Agility Drills

    • Lateral Squat Shuffles  (2 cones)  3x
    • Box X Crossing (4 cones)  Forward, lateral, backward, lateral  3x
    • Run – Shuffle – Run  (3 cones)   3x
    • Zig Zag – Forward  (7 cones)  3x
    • Zig Zag Forward / Reverse  (7 cones)   3x
    • Staggered Shuttle  (5 cones)   3x   Run 5 yards, change direction, run 10 yards, change direction, run 15 yards, change direction, run 20 yards.

Third Event:  Run to the other sports field.  Lt.  Dan and Jack Webb

  • Jack Webbs:  Merkins / Plank Jacks / Mountain Climbers / Overhead presses
    • 1, 2, 3, 4
    • 2, 4, 6, 8
    • 3, 6, 9, 12
    • 4, 8, 12, 16
    • 5, 10, 15, 20

Fourth Event:  Indian Run around the track.

Mary – Dealer’s Choice = 10x

  • Box cutters
  • Homer to Marge
  • LBCs
  • Merkins
  • American Hammer
  • Diamond Sit-Ups
  • Burpees

Announcements

  • No Kickstarter on Monday, September 5th (Labor Day).  If you are interested in going to the Convergence at Pullen Park on Labor Day, meet at the McDonalds at the corner of Strickland and Creedmoor at 6:15am.
  • September 11th Stair Climbing – Carter-Finley Stadium … Arrive by 6:15am.
  • Joint workout with FIA on September 24th.  Get with Kanye if you want to Q one of three workouts

Prayer Requests

  • Steven Todd (Friend of Bushwacker and G-Vegas).  He is still in the hospital with colon issues.
  • Hadon Ware (Friend of Watson).  He is under hospice care at home.
  • Birkenstock’s friend … dying of cancer at the age of 37.
  • Please ask God to bring peace and comfort to the ill, and to the family and care-givers.  May they all know the love and mercy of God.

Closing Prayer

  • Watson led the closing prayer.

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