5 pax showed up this chilly morning with 2 who joined for Mary. With my Puerto Rican team losing in the World Baseball Classic finals, I wanted everyone to feel my ‘Bern’! Off we were on a brief jog to the side parking lot to warmup.
Warm-Up
- Side Straddle Hops – 20 IC
- Sir Fazio Arm Circles – 10 IC forwad and 10 IC backwards
- Good Mornings – 15 IC
- Downward Dog Calf Stretch
- Mountain Climbers – 20 IC
Each of us grabbed a heavy rock and moseyed over to the bathrooms by the pavilion because it had a small spotlight.
The Thang
We started off with 4 rounds of Dead Man Burpees with High Knees and Plank Walkouts. Dead Man Burpees were simply burpees with hand-release merkins, and instead of jumping we did 8-count high knees when we stood up. We started with 12 Dead Man Burpees and decreased by 2 each round. Plank walkouts began in the general plank position; you walked your left hand forward and then your right hand and then back to start. We did 10 IC each time.
The next two exercises is where audibles came in to play over the 4 rounds.
- Round 1 – Rock Curls 20 IC with a 40-count hold (Cobol) / Rock Upright Rows 20 IC
- Round 2 – Rock Curls 20 IC with a 50-count hold (Ramsey) / Rock Overhead Triceps 20 IC
- Round 3 – Rock Curls 20 IC with a 40-count hold (Kid Cracker) / Rock Overhead Triceps 20 IC / Rock Bent-over Rows 20 IC
- Round 4 – Rock Curls 20 IC with a 40-count hold (Breadsticks) / Rock Overhead Triceps 20 IC / Rock Bent-over Rows 20 IC
There was another audible call the next two exercises over 4 rounds.
- Round 1 – 10 Reverse Burpees (look it up) with Tuck Jump / V-Up and Knee Tuck Combo 15 IC
- Round 2 – 20 Merkins / V-Up and Knee Tuck Combo 15 IC
- Round 3 – 20 Merkins / V-Up and Knee Tuck Combo 15 IC
- Round 4 – 20 Merkins / V-Up and Knee Tuck Combo 15 IC
After this fun, we returned the rocks and headed over to the tennis courts where Gump and Boots, who just finished an easy run of 1.5 miles, joined us for Mary.
Mary
We started off with a single-file line and did Box Bear Crawls using one side of one tennis court – bear crawl forward, side bear crawl to the right, crawl bear back, side bear crawl to the left. In the interest of time, we only went once (I would’ve loved to either cover more ground or do more laps).
- LBCs – 20 IC
- Homer to Marge – 20 IC
- Freddy Mercury – 20 IC
- American Hammers – 20 IC
Announcements
- Gump and Boots running an 8k on Saturday
- Several F3 South Wake men running the Wrightsville half/full marathon
There were no prayer requests but we prayed for the pax that are running in races this weekend.
Verse
Philippians 3:13-14
Brothers and sisters, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.
It’s about doing things with purpose and keeping your heart’s eyes set on the Lord.
I took us out in prayer.
As usual, it’s an honor to lead you men. I appreciate you!
F3 South Wake – show them who we are in your races this weekend!!!
–Bernie
