18 PAX showed up at Detention for a beautiful, clear North Raleigh morning. No FNGs so the disclaimer was short and sweet, like any good pygmy.
Indian Run out of the park, down Strickland to the bus lot, through the greenway cut through to the bleachers at the track. Circle up for..
Warm Up
SSH x20 IC
GM x10 IC
IW x20 IC
SFAC x10 each way IC
MC x20 IC … hold the plank until it gets uncomfortable, listen to the PAX question whether or not YHC fell asleep, let the uncomfortable silence continue a moment more… recover.
The Thang
Run Laps – stop mid way through the corners and mid way through the straight aways for exercises. 4 stops total for each lap, 400 meters total for each lap.
Lap 1 – Burpee lap – 10 burpees each stop
Lap 2 – Merkin lap – 20 merkins each stop – Stop 1-Standard, 2-Diamond, 3-Wide Grip, 4-Derkin
Lap 3 – Squat lap – 30 squats each stop – 1-Prisoner, 2-Sumo, 3-Jump, 4-Lunges (yes, I know those aren’t squats)
Follow me to the other side of the track then into the school courtyard and find a spot on the way
BTTW x20 IC
Bear Crawl across courtyard
BTTW x15 IC
Bear Crawl back
BTTW x10 IC
Bear Crawl back
BTTW x5 IC
Bear Crawl back
People’s Chair Right leg up for 10 count starting from left
People’s Chair Left leg up for 10 count starting from right
Follow me back to track.
100 Meter Dash … Everyone get on starting line, box out, hold, trip, it’s all legal. 3,2,1 – exercise!
Now that we’re all gassed, abbreviated Burpee Lap back to the bleachers – we passed 2 stops so 20 total burpees for this lap
We’ve got a little more time so grab a spot on the bleachers or benches for..
Irkins x20 IC
Dips x20 single count
Mosey back to the parking lot with a quick run through the field and through high step rack used by the football team. Not sure why I always get a kick out of that, but I do and the PAX humor me.
Mary
LBCs x50 IC
Box Cutters x20 IC
Homer to Marge x20 IC
Plank – the mumblechatter started almost instantaneously. It was glorious. These PAX never disappoint.
That’s all I got.
Moleskin
Today was a perfect morning to be outside. The sunrise was beautiful, it was warm but not humid and I was surrounded by 17 brothers. I’ve said a lot of prayers for people this week. People hurting, people in harms way, people healing, people grieving, people falling, people rising. My prayers have provided me with lots uncomfortable silence this week and time for reflection. The sunrise was a reminder to me today that God forgives me of my sins and I need to let my guilt go because it serves no good purpose, if only I could truly put my complete faith in him my anxieties would go as well. Then I could truly live in the present and do more good for those around me. I fall short constantly but with each sunrise is a clean slate and an opportunity to get better. Thanks for helping me seize that opportunity this morning boys.
Announcements – Corn Hole tourney at Trophy Brewing supporting Haven House. Details on the website.
Spartan Super in Fayetteville on Sept 23. Several F3 brothers are doing this one and happy to have others join. Post at Crucible, Detention or Juggernaut for detail.
Prayers – Flintstone’s mom Barbara starting chemo.
Rain Man and his family grieving the loss of his mother.
Grady took us out with words of wisdom and faith. Thank you brother.
