10 posted for improvement today (including Tipper), for a “not-so-much-running” kind of workout. Probably explains why my arms hurt typing this backblast. Goal for this morning, try something new and be a better you by 6:15.
Warm up:
12 (IC) SSH
16 (IC) Crane Jump Lunges (*new exercise)
10 (IC) Side-by-side Merkins (*new exercise)
10 (IC) Tony Hawks (FYI: Q may have said Peter Parker, but Q was thinking Tony Hawks.
10 (IC) SSH
Now down to business……….
News Flash Alert: F3 Denver now has Battle Ropes. Yea!!!
Station Circuit #1:
-
Battle Rope
-
32# block Squat Press
-
32# block Curls
-
32# block Trifectias
-
32# block Squats
-
Battle Rope
-
Stick Stab Pull-ups
-
Stick Squat Jumps
-
Stick Straded Turtles
-
Timer: LBH Beer Runner
Back to Playgroud for Circuit #2:
-
Timer: Burpee-side crawl-pull ups (6)
-
32# block Squats
-
32# block Curls
-
32# block Trifectias
-
Battle Rope
-
Timer: Burpee-side crawl-pull ups (6)
-
32# block Squats
-
32# block Curls
-
32# block Trifectias
-
Battle Rope
Q thought the 6-10 Repeat-o was a hit with PAX
Just for fun, 5-on-5 Double rope tug-o-war competition. Ends in a draw, with a lot of tired PAX.
2 minutes of Mary
Combo: LBC – Freddy Mercury – LBC (w/ crazy counting)
Skipper reminds Q it’s 6:15.
Reflection: His protection assurance
From Psalms 121“I lift up my eyes to the hills. From where does my help come? My help comes from the Lord, who made heaven and earth.”
Following on the heels of Goodwrench’s reflection from Tuesday, the Psalmist is reminding us that God is with us, protecting us when we need it. It doesn’t mean we won’t ever have hardships, pain or tials. We will, cause that’s how we learn, grow and improve. But be assured, if events ever take us past our limits or abilities, He will is there to see us through and protect us.
Mole Skin:
-
10 strong, and even had a nice breeze at one point. Foreshadowing of great weather to come this Fall?
-
Great to see Footer back in the Pax
-
Welcome Tipper to SVU, don’t be a stranger
-
Taking naming ideas for the new Battle Rope. So far we have Annacondia 1 and 2. But if we go with these, Clark will have to get new names for this arms.
-
FYI – Dandelion has the Battle Ropes for future fun. Check your Q rotation schedule. Also, G-dub has the logging chain available as well.
-
Really a fun time leading this morning. Thank you for the opportunity
-
Probably more mumble chatter, but I couldn’t hear it over the slapping Battle Ropes. Sound off below if you have an comments.
Respectfully Submitted,
Light Bulb