It was great to be back in the saddle again leading this group of men. 12 weeks seemed so much longer to miss out on a beat down in the gloom. It was a chilly 34 degrees and 5:45 AM, 17 total PAX, no FNG’s so we were off.
Jog down to lower parking area. Left karaoke to half way, switch to right karaoke, back peddle at end of lot, left slide hops to half way, switch to right slide hops, regular jog then circle up. Oh, I failed to mention, Princess Cut took a spill on the jog down to the lower lot. Hope that ankle gets better PC.
Warm Ups:
SSH x30 increasing pace at half way
Cotton pickers x15
Merkin Mtn Climbers x15
Upper body stretches
Thing 1:
Count off – Odds take 2 steps into the circle for some space
Circle Hopkins (made up name) – assume merkin position. Strategy is to complete a circle while doing merkins exploding to the left. Similar to clock merkins but your hands come off the ground and to the left. Complete circle. Plank when done. Rinse and repeat but this time to the right.
To the Track
Double indian run for 1 lap. 3 burpees for the men at the back before sprinting to the front.
Thing 2:
Bear Crawl:Crawl Bear suicides with plank jacks mixed in. PAX start at white parking space line and bear crawl to next white parking line, crawl bear back to start and do 5 plank jacks. Go to 2nd line and back, 5 PJ’s. Continue up to 5th line and back, 5 total rounds. Plank when complete.
Crab walk: Walk crab (same scenario) Some had to alter exercise due to wrist issues. Plank when complete.
To the White Fences
Fence derkins – 3 levels, 3 rounds x10 IC of derkins for partner 1. Start at lower level rail, then middle, then upper. P2 does deep squats at chain fence. Switch.
Round 2 starting at top rail going down P1, while P2 does jump lunges. 3 rounds total again.
To the Courts for preachers chair, extended version with hands out front.
Mary – Boxcutters x15, Heels to Heaven with heel ground taps x15, Freddie Mercury x20
COT, Announcements – SB Run 6AM Sat, Fundraiser opportunity (Bernie to post details)
Prayers – Remember Banana Seat still recovering and will start monitoring CT scans soon. Prayers for all those battling cancer and other diseases.
QIC read verse from James 4:13-15
“Come now, you who say, “Today or tomorrow we will go to such and such a city,
spend a year there, buy and sell, and make a profit”; whereas you do not know what
will happen tomorrow. For what is your life? It is even a vapor that appears for a little
time and then vanishes away. Instead you ought to say, “If the Lord wills, we shall live
and do this or that.”
– Our time on earth is short and we need to live for today. Be an example and do God’s will for we don’t know if tomorrow may come.
QIC closed out in prayer
