Today’s theme was supposed to be about improvement. More on that later (see Moleskin at bottom). 10 PAX arrived ready to go. No FNGs. No need to waste time.
Quick mosey over to a stairwell for warm-up
SSH x 10, IW x 10, Sir Fazio L / R x 10
The Thang
At the stairwell – round 1. Partner up. Speed matters. Do the following circuit with your partner and keep the time.
Up three flights – Burpees x 10
down the stairs – single leg merkin x 10 each leg
up the stairs – Prisoner squats x 30
down the stairs – LBC x 40
Note time. Take off 20 seconds and repeat for round 2. All made it improving their first time…. right at 3 minutes
Run over to Hinghis Khan for round 3 with partner
Up the hill – 8-pt man maker x 10
run around down stairs to base of hill – partner dirkins x 20 each
up the hill – sumo jump squats x 30
run around down stairs to base of hill – american hammers x 40
This one took close to 7 min so had to audible…
Run over to the hill at the apartment entrance (this one needs a name) for round 4
down the hill – knee-up burpees x 10
up the hill – standard merkin x 20
down the hill – lunges x 30… kudos to High-Life for a little trash pick up on the way…
up the hill – flutter kicks x 40…. another 6 min circuit
Run back to Crabtree at the first stairwell for round 5… doing the circuit in under 3 minutes like the original time.
Up three flights – Double merkin burpees x 10
down the stairs – single leg merkin x 10 each leg
up the stairs – reverse lunges x 30
down the stairs – LBC x 40
Sprint back to start… done.
In total – 50 burpees, 100 merkins, 150 squats/lunges, 200 ab work and about 2.5 miles.
Announcements – Sign up to Q. F3 success depends on the involvement of the PAX. Check with a site Q for help. 2 is better than 1.
Prayer request – I have a heavy heart for a good friend that passed away last night.
Beaver took us out with grace. Thank you.
Moleskin
–High-life stopped in the middle of the circuit to clean up trash from the road. Nice leadership. Of course, I think he still finished in the top 3.
-My plans today were to challenge the group to always improve. Focusing on their time and working hard to improve it the next round. It worked the first circuit but the subsequent circuits took longer than planned. The PAX were working hard and their was maximum effort by everyone. It was good enough for me and I was proud of everyone pushing through.
-Welcome back Kokomo. He’s been nursing his shoulder for the past 7 months. Great to have you back in the gloom.
-YHC got a call last night that my good friend Tim had passed. A lot of you have heard his story as he had a tragic accident while in Spain and has been in a coma for the past three weeks. He had been doing great work in Africa the last 7 months. I thought a lot about him during the workout. I search the Bible for a passage to bring comfort… Sometimes there are no words. I don’t know why the Lord took him… but I trust his plan and look forward to being reunited with him. RIP Tim.
Dingo
