The rain was pouring straight down…well kind of to the side like. Chances are that most of the Raleigh PAX would dwell deep in the fartsack this morning. Judging from the TwitterVerse response post workout, that’s exactly how it played out. However 18 PAX would decide to venture out and get better. With puddles everywhere, and Crabtree Creek still within its banks the extra credit PAX were assembled and ready. Of we go into the parking deck gloom bent on staying dry, save a little perspiration.
Extra Credit:
- Jog to parking lot between Belk and Barney Noble for the fun
- Long suicides with 5 reps of an exercise at each of 6 stops. 30 reps each set.
- Round 1 – Merkins
- Round 2 – LBC’s
- Round 3 – Prisoner Squats
- Round 4 – Hello Dolly
- Round 5 – Carolina Dry docks
- Jog back to pick up the rest of the PAX
Warm-up:
- Jog up the ramp and circle up:
- SSH x20, Imperial Walkers x20, Good Mornings x20
The Thang:
- Tabata time: 45 seconds of max effort (some effort) reps of an exercise followed by 15 seconds of rest. 3 rounds then move to next exercise
- merkins
- LBCs
- Prisoner squats
- Jog to scene of extra credit fun: Long suicides as before
- Round 1 – Merkins
- Round 2 – Heels to Heaven
- Round 3 – Star Jumps
- Round 4 – Wide Grip Merkins
- Round 5 – American Hammers
- Round 6 – Squat Jumps
Mary:
- Box Cutters x20
- The Protractor
- American Hammers x30
COT:
- Ephesians 5:1 “Therefore, Be imitators of God.” Following that statement, the Apostle Paul gives us a list of several ways in which to live out our lives. Looking at Isaiah 55:8-12 in light of Eph 5, we see that God’s word is full of life, and does not return to Him void. His word is always accomplished. If we imitate God in that way, we stand to be resolute men that speak life and promise into the lives of those we come in contact with on a daily basis. Let your word exhibit strength of character and encouragement to those that hear it.
- Prayers for Ron Mexico and the friends & family of the young man who lost his life tragically in a hiking accident.
- Carmen San Diego took us out in a mighty Ball-of-man.
NMM
- So thankful for being surrounded by such a group of “resolute” men. Swirly’s New Year’s resolution given at the Wolf Run has stuck with YHC throughout this year. He was speaking of a post by Dredd on being “resolute” men, and that He was going to resolve to do just that. Trying to live more 3rd everyday. Humbled and grateful to be sharpened daily by each and every PAX.
- Overdraft has a pretty spot on Spiccoli impersonation. Look for him in the “Fast Times at Ridgemont High” sequel, “Slower times at Ridgemont High: The non-#hate years.”
- Duff and Hi-Life get the Larry Bird virtual trophy for the long suicides set.
- It’s great to see the newer PAX continuing to appear in the gloom. Time to take the pill and Q.
- Nice to see Fluoride pulling an “Orwell” in Orwell’s absence.
- Twas a good morning at the Zone. Hand Out!!!
