With Pergo sick, YHC stepped up to Q. I feel like all we’ve done lately is run hills so I was determined not to do so today. Feeling the rocks from Captain Kangaroo last week, that seemed like a good idea. Veteran group of 13. No FNGs. Do it….
Warm-up
Jog through the parking lot; pick up a rock as we head down to the soccer field.
SSH x 25, GM x 20, quick feet x 20, IW x 20, mountain climbers x 20.
The Thang
Count off in 4s… for 4 corners. Leave rocks at station and rotate through. Exercises x 10 in cadence (slow count for quality) were as follows.
-staggered arm merkins ; rock squats ; rock curls ; overhead press
Rock toss bear crawl burpee ladder….
From knees, toss rock as far as you can. Bear crawl to the rock. 1 burpee. repeat with 2 burpees… repeat with 4 burpees… 8 burpees… 16 burpees… 8 burpees… 4 burpees… 2 burpees… 1 burpee.
Flutter kicks with rock overhead until all PAX finished…. x 35
Mosey over to the baseball field
crab walk w/ rock to 1st base – dips x 10
lunge walk w/ rock to 2nd base – alternating lunges x 10
crab walk w/ rock to 3rd base – dips x 10
lunge walk w/ rock to home base – alternating lunges x 10
Crap!!… only 3 minutes to go. Time got away from YHC…. must have been the rock toss bear crawl burpee ladder…
Run to basketball court for quick Mary
American Hammers x 35….done.
Geddy took us out with a great prayer. Be do’ers… not just pray’ers. Thank you, sir.
Announcements – Q’s… we need them at all AOs, look for 3rd F opportunities during the week, Arena every week now
Prayer requests – Health and strength for Mindy, strength and support for Brian, strength for Cherry Berry, and strength and healing for a family member of the F3 nation.
Moleskin
- Is that Maize? When did he show up?… where did he come from? Poof… he’s gone (carpool called). Good to see him touring the site this morning
- Cold rock on your lap = cold junk when doing crabwalks. Enough said.
- Continue to be impressed with the RESPECT team that posts each week out here. Those men are strong and fit.
Always a pleasure.
Dingo
