All right who turned up the humidity…the beginning of this week has been fantastic. Well anyways it was nice to see a couple additional PAX out to join the ranks at Ground and Pound. Last week for YHC’s maiden Q there was just on 1 PAX.
The Thang:
First jog to just about the end of the road for a quick warm-up. SSH 20x, Imperial Walkers 20x, Mountain climbers 20x, and finally 10 Burpees OYO. With the sweat already flowing we moved onto the football field for some 11s. Squats on one side of the field and dips on the other side running in between. After the arms felt like rubber and drips of sweat were running down their faces they planked it out. A little bit of left arm and leg up, then the other side right arm and leg up and recover!
Now it was time to grab their friend the rock and move down to the parking lot. Put the rock down and do 5 burpees OYO. At the parking lot they partnered up, and played first to 600. Each group had to complete the following: 250 prisoner squats, 150 merkins, 100 curl to overhead press. Wait that is only 500, clearly YHC is not a math major. So off they went, one person does the exercise while the other runs down and back on the parking lot then switch. Everything thing seemed to run smooth until the curl and press which took longer than expected. For someone that doesnt like to run YHC sure picked things that involved a bunch of running. Once every one was finished LBC 20x and Gravity stretch for a ten count. Gravity stretch is lay on your back and let gravity work.
Next the group started their return jog back to the beginning. A little bear crawl through the gate to make sure the group’s arms were sufficiently wasted and onto Mary!!! Protractor, LBC 20x, Reverse Monkey Humper? 20x (Lay on your back and reach to each heal) and finally WWII Sit ups 20x
Great work out this was YHC second time Q at the ground and pound looking forward to lead a work out at Pullen.
Announcements – Need drivers for the Blue Ridge, Convergence on Saturday starting at 6:30
Fluoride took us out.
I forgot to share this verse but be encouraged by 1 Peter 2:21-25
21For to this you have been called, because Christ also suffered for you, leaving you an example, so that you might follow in his steps. 22He committed no sin, neither was deceit found in his mouth. 23When he was reviled, he did not revile in return; when he suffered, he did not threaten, but continued entrusting himself to him who judges justly. 24He himself bore our sins in his body on the tree, that we might die to sin and live to righteousness. By his wounds you have been healed. 25For you were straying like sheep, but have now returned to the Shepherd and Overseer of your souls.
Be encouraged brothers. Despite all that is going on in the world we have the great privilege to serve an awesome and wonderful creator. Have a great holiday weekend!
Skyline out!
