The gloom continued to stay cool to the 25 PAX that came out including 2 FNG’s on this Friday morning at Cletus. We went over the disclaimer, got in a single file line like a train, counted off 1’s & 2’s then shot off like Amtrak for some fun.
Took the PAX up and down some slippery hills to get things started then some quick feet down the batting cage area over into the upper parking lot to circle up for some exercises.
Warm Ups:
SSH x30 (increasing speed half way) IC
Windmills x10
Mountain Climber Merkins x15
Lunges x10 each leg IC
Stop 1:
Back in line for our first stop. PAX line held Al Gore while instruction was given at the hills.
Bear crawl up and crawl bear back down the hill. At bottom do Turkish get-ups. 5 rounds (10,8,6,4,2 reps)
Back in line and jog over to next fun spot.
Stop 2:
Stopped at scoreboard on track next to Grigsby. Partners split.
P1-Deep Squats on fence
P2-Merkins on track
3 Rounds (25,20,15) IC together
Back in line for a jog to the next location
Stop 3:
Upper parking lot next to volleyball court. Partners split to each side of lot.
Starting at opposite end of partner do broad jump burpees until you meet. Then six inch leg hold.
Once all PAX had met we began low slow flutters IC x20.
PAX back in line for the next stop.
Stop 4:
Wood posts with bars on track. Partner split.
P1-Derkins with feet on bars
P2-Star jumps
3 rounds (20,15,10) IC
One last stretch in line over to the courts.
Final Stop:
Preachers chair while remaining PAX gathered inside tennis courts
BTTW called while we SIS (suffer in silence)
QIC called for verkins after about 10 seconds. Yes…that’s Vertical Merkins! 10x IC
Next we lined up in preachers seat on fence for some run fun. Indian run from back to front while slapping hands when you run by. PAX went around the horn twice.
Mary:
Box Cutters x20
Cross Ups x20 (right ankle on left knee bringing left elbow across to tap right knee, switch)
In-and-Outs x20
Count off for 25
Name-O-Rama (2 FNG’s – Welcome “Good Friday” & “Deuce”)
Announcements – 2ndF tonight at Hickory Tavern for NBA game 4 at 8:30ish, Last day for Rugged Maniac discount “29NC”, HSRC Beer Mile sign up posted on FB, HS Half sign up discounts
Prayer request – BS had clean PET scan this week, lots of 2.0’s entering the world soon, Crab Legs health concerns with muscle loss
Closing verse: Ephesians 6:10-15
The Whole Armor of God
10 Finally, my brethren, be strong in the Lord and in the power of His might. 11 Put on the whole armor of God, that you may be able to stand against the wiles of the devil. 12 For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places. 13 Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand.
Circle of Man for closing prayer. Banana Seat took us out.
My goal is to always challenge each member with keeping their heart rate pumping for the entire workout. Do what your body will allow without stopping the movement. Great work to those that came out today. I hope we continue to grow and support each other in this life’s journey. Gracious to lead the PAX today. Keep up the momentum!
