Actually Dingo very diligently notified me at 5:29am that the wasn’t going to make it this morning due to well earned blisters from the BRR. Unfortunately I was already setting cones up on the track by then and got the message after the workout. His absence is excused and he can make up detention next week or during lunch any day this week.
12 PAX did make it out on what hopefully is one of the last warm, humid mornings before Fall finally arrives. Since I didn’t know yet that Dingo wasn’t coming we stayed in the parking lot for warm up which consisted of:
SSH x25 IC
GM x10 IC Slow and Low
“Where’s Dingo”s (IW) x25 IC
“Sir Dingo Arm Circles” x10 each way
Quick jog to the track for one last warm up exercise. Our one BRR participant in the crowd (Java) was notified that he had placed out of the next exercise and he watch from the bleachers … or course he declined and joined us for ….
Mountain Climbers x25 IC
The Thang
The PAX would 400 meters individually while the remaining PAX did AMRAP of rotating exercises. The exercises were:
Merkins
Prisoner Squats
Diamond Merkins
Star Jumps
Hand Release Merkins
(one set of LBC x25 IC with no one running) then back to it…
Sumo Squats
Durkins
Alternating Lunges
Irkins
Monkey Humpers
Spider Merkins
Burpees (much mumble chatter as I called Burpees during my lap. But not to worry)
With everyone done, a quick set of Homer to Marge x25 IC so I could catch my breathe then 1 minute of the exercise the PAX did while you were running.
Next was 400 meters with cones placed every 50 meters. The PAX would alternate plank holds and squat holds while one PAX member ran to the first cone and completed 10 reps of an exercise, he would then continue the 400 meters stopping at each cone and completed 10 reps of exercise noted on cone. When the first PAX member left the first cone, the next PAX member would start. This continued until everyone was back at the start/finish line. Exercises at the cones were:
Rock Curl
Rock Squat Press
Rock Triceps Extension
Star Jumps
Hand Release Merkins
Sumo Squats
Spider Merkins
Once we were all back we did 10 Burpees OYO because Dingo would want us to.
Mary
The Thang took a lot longer than expected with a great turnout of 12 for just the 3rd edition of Detention so Mary was just a 90 second plank hold.
COT
Sign up to Q Detention (or anywhere!)
Call out to West Millbrook alums to serve detention that you may have avoided while in school.
Prayers
Friend of our family is losing his fight with cancer. Prayers of peace and comfort.
CDC took us out with strong works of faith.
Moleskin
Yesterday was my older brother Jay Jay’s birthday. He would have been 47. He was an incredibly talented artist, was generous to his own detriment, cared deeply for others and was a faithful servant of Christ. He also suffered from bipolar disorder and was a drug addict for all of his adult life. One night 13 years ago he applied 4 Fentanyl pain patches to his arms and went to sleep. He never woke up. His death changed our family forever. I miss him daily and love him always. I’ve had a hard time with his death and understanding why he had to suffer so much in life. At his funeral I was approached by a young mother and her 16 year old daughter. With tears in her eyes she told me Jay Jay had saved her daughter’s life by helping her in her struggle with addiction. The tragic irony. While he couldn’t keep himself clean, he was still supporting others in their fight. He was Christ’s light in this world, although he never saw it that way. I wish I were more like him.
Thank you brothers for your support this morning and everyday. It means more than you know.
