13 got what they, someone else asked for this week. Skipper was at the helm…..
So I heard twice this week from PAX who will remain annonymous that they wanted me to bring back Groiners so I did. But then they didn't show up. Hmmm.
Warm-Up-Arama:
15 IC SSH
10 IC Toy Soldiers
10 IC Reverse Lunges
10 IC Confused Bears
Michael Phelps
Arm Circles
Indian Run to Clubhouse, last PAX gives us 3 merkins and then sprints to the front
Clubhouse Fun:
At the top of the parking lot hill
1 Round = 10 Scorpion Merkins L/R then sprint down the hill; 10 Angry Donkeys; then sprint backward up the hill and that's 1 Rep. We did 4 reps.
Pledge-Of-Allegiance at the flagpost
Repeato of hill fun, but with 10 Carolina Dry Docks at the top, and 10 Groiners at the bottom. 4 Reps
Clubhouse Carousel:
2 PAX are always running the path down by the marina and around the clubhouse and back to the parking lot hill. Rest of the PAX is alternating between 2 exercises, switching exercises each time a running tandem returns. All exercises MUST be performed uphill too. 2 exercises = Frog Jumps and InchMERKINworms.
Tennis Court Hill FUN: (Grab a rock your Mama would be proud of)
2 PAX are always running around the clubhouse, while all other PAX perform: Rock Groiner Thrusts Up Tennis Court Hill. Repeato until its your turn to run.
Indian Run Back to AO; last PAX gives us 3 Merks and sprints to front
MARY6:
10 IC WWI
10 IC Fire Hydrant L
10 IC Fire Hydrant R
10 IC Side Leg Lift L
10 IC Side Leg LIft R
10 IC Glute Bridge Thrusters L
10 IC Glute Bridge Thrusters R
:60 Mason Twist
And that's your free workout
Reflection:
Lou Holtz's quote: "If what you did yesterday seems big, you haven't done anything today" It's so easy to rest on your laurels after acheiving a goal you've set out for yourself. But the Lord is calling us to never rest on what has already been acheived. He's put a purpose in each of us, and our job is to identify what goals we should be setting and then push ourselves to acheive them and then start all over. Those goals can be within your family, spiritual, work, community, friends, etc. Always strive to be making an impact. Leave that woodpile higher than when you found it.
Moleskine:
– Great to see all the 2.0s out there. They remind us of our youthful selves and keep the workouts relaxed and upbeat
– Welcome SPARK! She killed it today, alongside her Dad Lightbulb and bro LED
– It was noted that even though Spark is not a boy/man, she still is technically an FNG
– T-Claps to Atlantis who buzzed by me on my pre-run on his bike, dude got speed
– Anvil has crushed both workouts that I've seen him in. Not sure he sweats. Prayers-out to your Mom, keep us updated bro. Let us know if we can help.
– Dandelion wasn't firing on all cylinders this AM. First he says that his momma coddled him as a boy and that he should grab a small rock, and then he forgets to do the "thruster" part of the Rock Groiner Thrusters on the hill. AND there was no Dandelion sprint back to the AO? Weird.
– Gecko posts with his shoes still smoking from Friday's "Fun" run.
– Lots of cool stuff going on: UFC tonight if you can make it. Contact Cheetah for Details; Denver Defense – contact MetroD.
– HONOR to lead and be led by you today gentlemen, and lady. Have a great weekend.
SKIPPER