A pax of 9 showed up at Juggernaut for what promised to be a new workout or was it? It was surprisingly dark at the start (getting darker every day) and YHC could tell the PAX was ready to get started. No FNGs, super short disclaimer, begin:
Warm-Up:
Circle up for: SSH X 25
Quick job around parking lot, back to same spot, circle up(Deja Juggs begins):
Good Morning X 15
Indian Run around park and greenway, circling back on drive to rock pile
The Thang:
Find a nice sized rock, divide into two groups (Deja Juggs):
Group 1 runs to the top of the hill and does 10 of an exercise and runs back down while group 2 does a rock exercise a the bottom
Set 1: Curls with rock, star jumps at top
Set 2: Tricep extensions, jump squats at top
Set 3: bent over rows, alternating lunges 10 each leg at top
After last set, grab your rock and head up the hill to soccer field doing overhead press along the way (Deja Juggs)
Line up at the soccer field (QIC had planned the rock toss merkin but deviated, kind of Deja Juggs):
Bear crawl half way, crab walk the rest across soccer field, backwards jog back. Plank when done.
Grab your rock and head down the hill doing curls along the way. Deposit Rock at bottom.
Recover on the run between the baseball fields to everyone’s favorite red clay hill(Deja Juggs):
Set 1: Group 1 runs the hill 5 times up one side and down the other while group two does 10 burpees, 10 merkins, and 10 squats, peoples chair until finished, flapjack
Set 2: 2 times up the hill, 15 burpees, flapjack, peoples chair until finished, then drop as low as you can go for a 5 count down the line
Recover on the run to the picnic tables (Deja Juggs):
Derkins x 15
Dips x 15
Irkins x 15
Left/Right Step Up x 20
Recover on the run to the parking lot, circle up.
Mary:
10 Burpees OYO (Deja Juggs)
LBC x 25
WWII Sit Ups x 15
10 Burpees OYO
All out of deja….
Announcements: Multiple workouts for BRR and GoRuck to explore and enjoy, Forum on Mondays a great 3rd F option.
Prayer Requests: Prayers for those battling cancer, prayers for veterans who have fought for their country and who are now fighting personal battles, and prayers for those that are impacted by depression, suicidal thoughts that they will find God’s light. Praise for a successful liver transplant.
No praise for YHC who cannot remember who took us out but I can tell you it was a strong and thoughtful prayer.
Moleskin: If you haven’t guessed this workout consisted of many repeat exercises. A month or two ago YHC decided to join those that run to and from a workout and began posting at Juggernaut. It has been a great experience with great workouts. This was my third time as QIC and I still battle some workout jitters (the cadence was definitely strained at times). But the support of the PAX never wavered. Thank you for the opportunity. It was truly an honor.
-Java
