11 PAX out on this beautiful morning — YHC really impressed by the hard work and strong performance across the board! As I scoped out the soccer field ahead of time, it was good to see that it was in relatively good shape and not very wet, but a little surprising that there were at least 4 soccer goals spread around various places on the field (none where the nets would typically be during a soccer game); we did manage to avoid having any PAX running into goalposts, so no concussions that YHC is aware of. No FNGs, therefore a very brief disclaimer given and on to the …
Warm-up (throughout this BB, all numbers are 4-counts unless otherwise noted)
Jog halfway around the big track, then back across the field (so everyone could see where the soccer nets were behind my headlamp) to the near sideline and circle up for:
- Sir Fazio arm circles x 10 forwards then reverse
- Good mornings x 15
- Mountain Climbers x 25
- Windmills x 15
Partner up, size does not matter
While one partner ran across the width of the soccer field and back, the other did an exercise; then we switched until each set of partners had completed:
- 80 burpees
- 200 (single-count) LBCs
- 120 sumo jump squats
- 150 merkins
At the end of completing two of those LBCs and merkins, we did squat holds; after the other two, we did plank-holds, alternating with each hand behind back, chilcutt, etc.
Then we jogged over to grab a rock and proceed to the tennis courts …
- Curls x 20
- Triceps extensions x 20
- Squat/press x 20
- Bentover rows x 20
Place rock along the fence and line up on the sideline. Karaoke (facing Lynn Road) across both tennis courts to the fence and back twice in a row.
Round 2 (with rock again):
- Curls, triceps extensions, squat/press, and bentover rows x 15 each
Start lined up on the sideline again, then run backward to far side of first court, run forward back to starting sideline, backward to near side of far court and forward to start, backward to far side of far court and forward to start, backward across both courts to fence and forward to start.
Returned our rocks and had time for hardly any …
- WWII situps x 20
The Forum is at 12 noon on Mondays at Panera (on Six Forks near Whole Foods)
Upcoming Q schedule for Crucible is pretty wide open — all PAX are encouraged to sign up to lead a workout over the next few months, and if you’re new to that and want a co-Q just let us know (this is a great AO that can support a wide variety of workouts)
- Prayer Requests:
Thanks to CDC for taking us out with some strong words, reminding us that Easter is a season not just one day. Great work today, men! Thank you for the opportunity to lead.